Just Started - Recommended Workouts?

Recently downloaded the app as I want to try and get fit for the start of the new football season (September for me). Tried the initial free workout it gives and chose 'quite fit' not expecting it to be too bad but it really worked me hard!

I'm impressed so far and from the good reviews I read I'm definitely keen to buy the coach for 3 months. However I'm going on holiday next Monday for a week and won't be able to work out during that time.

I'm aware that you can't do the partial exercises without buying the coach and I don't really want to buy till I come back but I do want to make a start this week! Out of the free workouts is there any you guys would recommend I try 2 or 3 times this week to get me started? I'm concerned that the full workouts will be too taxing for me since I'm just starting and I don't want to injure myself.