Each software will have two links.
The first is the Guide document. This document will give step by step instructions, including images to help to exercise specific muscles.
The second is the Exercise document. This document is a sample file that you can use to practice the tasks set forth in the guide document.
When you click the links, the files will open in a new browser window. Click to Download arrow in the top right corner to download the files.
While the guide document could remind in the browser window, you will need to download the exercise file to work in it.
Keep in mind these useful keyboard shortcuts.
UNDO: Ctrl + z
Copy: Ctrl + c
Cut: Ctrl + x
Paste: Ctrl + v
Change Windows: Alt + Tab