Lower Body Workout
Here is a lower body weight routine that you can do with dumbbells for a basic level of fitness. I found examples of these exercises at BodyBuilding.com for you to see the proper form.
Each round consists of two different exercises. Do 10-15 reps of each exercise and alternate between the two exercises until you’ve done 3 sets of each.
Quadriceps- Dumbbell Squat
Hamstrings- Dumbbell Deadlift
Calves (3 sets of 30)- Standing Dumbbell Calf Raise
Adductors (Groin)- Band Hip Adductions
Glutes (3 sets of 30)- Flutter Kicks
Abductors (Hips)- Monster Walk
Abs (Do 3 sets of 30)- Bent Knee Raise
Please use caution when doing these exercises and use a light weight until you learn the right technique. If you need help, have someone spot you.