As you explore your Gold Members Only pages you will find workouts ranging from 4 minutes to 40 minutes. Always be sure to do a warm-up and cool down. You can select those from this membership site, or do your own. Either way, please move your body a bit. Get your heart rate up, your blood flowing, stretch, your muscles ready for action. Prepare yourself for exercise before pressing play. We prefer the warm-up and cool down options from us here at Strong Sexy Mammas. But you do you!