Routine
 

5" 5" 150 BF 15%
I would like a good routine to lower body w/o bulking up.
1 problem is I have a bad hip and can't to much cardio like running
any help would be great
And no supplements at all
goal
5" 5" 140 BF 8%

So, are you trying to lose body fat, gain muscle, both, or what? You say trying to 'lower body', but trying to WHAT lower body? Tone it up? I don't know what you'd be doing to your lower body besides bulking it up - obviously you're not going to specifically cut fat on your lower body. And it's gonna be hard to do any of this if you're counting protein as one of those supplements you refuse to take.

I am trying to loose bodyfat w/o loosing muscle.

I have a muscular build just need to fine tune it

i meant to say lower my overall bodyfat

anything

What do you mean by no suppliments at all? That you dont take any, or that you will not take any. And what exactly do you consider a suppliment? pre and post workout shakes? please elaborate.

no protein shake or pills to burn fat

It's gonna be hard getting the results you want without any shakes at all - it is doable, and it's certainly not necessary to use MANY shakes, but it certainly helps a great deal in pre/post workout preparation, and I'm not sure I know of a good substitute offhand. If you're not taking any kind of powdered protein, what does your diet look like? Be specific.

OK this is what I put together What do you think.
I also don't know how to eat a diet