If your talking like toning and strengthing your muscles...head to the gym for some weight training. I did an 8 week program with my local fieldhouse and I was looking good and was super strong. Weight training is good for strength...try running and short sprints for edurance...

Legs-squats, lunges, hamstring curls, quad press, incline press, incline squat

Chest-Bench press, push ups, incline press, peck deck, chest flys

Try not to do too many isolation movements and focus on compound (squats, push ups, bench press, lunges)

If you really want to research strength training and build your own work out look up www.bodybuilding.com. Or you can just google an excersise
research nutrition and stuff like that and look in to purchasing some whey protien to help your muscles recuperate
Just remember that commitment is the key and to do it in moderation (dont over train). If you feel an excess of pain dont ignore it!