Once you are ready to begin your workout, just select your guide from the "Workouts" tab, select a week/day from your plan and tap 'start workout' (or select the first exercise) to begin.
At the top of the workout screen you have the ability to time your session and switch between exercises.
Tap 'play video' to see a demonstration of each exercise or scroll down to read more about the exercise and see how many sets and reps of it you have to perform.
You can also record the amount of reps and weight you perform/use for each set. Once you have completed a set just tap the circle on its right to mark it as completed and get the option to track and save your progress. Once you've finished with all your sets for an exercise, select 'complete exercise' from the bottom of the screen to move onto the next one.
Once you've completed all the sets for all the exercises, tap the 'tick' icon on the top right and select 'complete workout' to move back to the main app page.
If you want to see your tracking history for an exercise, just find the exercise and tap 'history'.
Once you're done with a workout guide, you can switch to a new one - this is possible from the "Guides" tab. For more information about how you can do so, please click here.