I received a Bowflex for my birthday last month and I have had a bit of trouble coming up with a good routine. I don't have a specific muscle group that I want to Train rather I want to tone-up. My bowflex book claims to have a routine in it, however its supposed routine is just a list of 10 exercises to do per week, it doesn't say how many reps nor sets of the exercises to do.

Does anyone have a routine that they recommend?