Help Please

I have a project that needs help with the following areas:

*On the workout page
- I need two workouts added (drag and drop). The script was written but does not display.
- Use the two excel spreadsheets given
* I need an extra page created called Contact. Within the page I need the following stuff
- Please have navigation updated
- First Name (input)
- Last Name (input)
- Email Address (input)
- Continent(Select)
-North America
-South America
-Africa
-Antarctica
-Europe
-Asia
-Australia
- What are you looking to achieve as a future Olympian (textarea) show three rows