You can download the free version of Crystal FTP from here.
If this link doesn't work please contact me
Install the program by double clicking on it's icon.
Once installed run the program, you should get something that
looks like the image below.
Enter the information as shown above, click on connect.
All going well the left pane should display the files on your
hard drive, and in the right pane should be the files on the server,
make sure that you are in the directory public_html on the server.
You can then send the files to the server by selecting them in
the left pane, right clicking and selecting "send".
If the files do not get sent you may need to activate the "queue"
Click on "Transfer" then "Queue" then "Always
If you have any problems with any of this please contact me and
I will try to help.