To send a workout to one of your members, navigate to Training > Programs > Workouts.
Here you can find the list of workouts. You can filter them by the different categories.
Find the workout you would like to send and then press the settings button and click "Send to Member." You can also View, Edit or Remove the workout by clicking on the respective buttons.
You can now select which members you would like to send the workout to buy selecting the "Send to Member" toggle button on the right.
Once you have selected the member, or group of members, press "Send to all member."
Review the workout, and if you approve, hit "Send."