This GitHub repo have all the material needed to get hands on with Docker and Kubernetes basics.
Each folder contains the details for its respective lab with the step by step guiding you on how to proceed and what to do.
Before starting with the labs, make sure you've been through the "Lab Setup Guide.pdf" file in this repo.
Lab 4 - Running Containers in Bluemix using Docker and Kubernetes
Lab 5 - Updating your application with 0 downtime in Kubernetes