I need help making an exercise routine?

You definately don't need to lose any weight! However, it certainly wouldn't hurt to start using the Bowflex machine. It doesn't take a lot to tone up your muscles, and a little applied in a regular routine will go a long way in making you feel more healthy and energetic as well as toning your body.

I have a 6 day a week routine, which is more than you would need. I'd start by doing 10-20 minute routines 2-4 days a week. Generally, you want to hover your upper and lower body. It's harder to give you a more specific plan with the info you've provided, but here's a rough plan for a lighter 10-30 mins 3 day/week routine. You could spread it out to more days and less time too. I've never used a Bowflex, though I'm familiar with the general idea. I'm not sure how you'd do a leg press, so instead I've included just some general squats. Not all of these are done on the Bowflex- for info about the exercise, google the name I typed.

As far as weight is concerned, don't push it- you'll see more results by sticking to a routine over weeks and months than doing a few days of small-rep'd sets every once in a while.

When I say 3x8-12 it means to do 3 sets of between 8 and 12 reps apiece. When you are at the point where you can do 12 reps comfortably, without straining too much at the end, add a little weight (usually 5lbs). Repeat. You generally want to be at a weight where the last 1-2 reps are pretty hard.

This is pretty rough, off the top of my head- someone with Bowflex-specific knowledge or other tips might have some ideas to fill it out. I'm sure I forgot something! You could probably even find something meant for the bowflex premade online.

Day 1: Upper Body (would be better if broken up into two days, maybe a few moved to the Core/Back day)

* Bicep curls 3x8-12

* Tricep extensions 3x8-12

* Pec fly 3x8-12

* Bench press 3x8-12

* Row 3x8-12

* Lateral Raise 3x8-12

* Military Press 3x8-12

Day 2: Lower Body

* Squats 3x8-20

* Hamstrings 3x5-15 (standing on your tippie toes then lowering down)

* Glute extensions 3x8-12

Day 3: Core / Back

* Leg raises 2x5-20

* Crunches 3x10-30 (w/ or w/o a swiss ball)

* Obliques 3x8-12

* Lateral Pulldown 3x-8-12

IMPORTANT!

Wait 60-90 seconds between sets. That is often the hardest part about a weight training routine, the weight between sets. You'll get better results and less muscle damage if you do this. I find listening to music makes this a TON easier than sitting around twiddling your thumbs.

Remember to warm up your body some before working out. This can mean some general warming up or doing a set on a much lighter weight before you do your full weight sets.

Remember to stretch. You can find a lot of good stretches online by searching, complete with diagrams. You need to stretch, not stretching can be an easy shortcut with possibly nasty/annoying consequences.

Good luck and have fun!

Yes, you could come up with your own routine, Some people can. Others need an external signal, if only a beat. Some people need to see other people doing things. Some people never take the DVD out of the box, and give it a try. People are individuals. This is something you're good at, and for which you are self-motivated. Yes, some of the workouts aren't good for many people, and they're over hyped, but why would you try to discourage people from finding something that might make them healthier?

use the bowflex. look for a users manual that came with the thing....it should show you specific exercises and the muscles that it targets. in addition to your treadmill running, train on the bowflex and alternate your workouts between upperbody and lowerbody exercises. make sure you're working all the major muscle groups in the exercises you chose....dont forget things like obliques and back. do 10-12 reps of each exercise at least 2 times. make sure you increase your weight as you get stronger, keep challenging your muscles.