You can either use the automatic plugin installer or your FTP program to upload it to your wp-content/plugins directory the top-level folder. Don't just upload all the php files and put them in /wp-content/plugins/.
Activate the plugin through the 'Plugins' menu in WordPress
Add the Workout of the Day widget to your sidebar through the 'Appearance => Widgets' menu in WordPress.
Requires: 1.3 or higher Compatible up to: 2.9.2 Last Updated: 2010-5-25 Downloads: 1,989