Beginners workout

[liltiger]

Obviosuly I need a clean diet as well, but basically I have just been doing 4 miles a day for the past 6 weeks. I shed some lbs so I'm ready to tone up. What would be a workout you would recommend for a intermmediate level?

[Lady C]

Full Body workout.
Chest Press
Shoulder Press
Lateral Raises
One-Arm rows
Squats
Straight-leg deadlifts
Calf Raises
Biceps curls
Triceps presses
Hanging Hip Curls or other ab crunches

Find out how to do those exercises by looking here
Warm-up and start with one set of 10 reps. Work your way up to 3 sets of 4-6 reps