Thank you for your message, Estelle:) We’re so glad you exercise with us!~ Kathy from our office should have contacted you by e-mail to request your mailing address so that we can send you a hard copy of the Quick Energizer Workout. E-mail gretchen@sitandbefit.org if you didn’t receive it! Keep up the great work of exercise and “keep reaching out with us for a better day!” Wishing you the very best in health and happiness always!