Lower-body:

Deadlift

1. Stand with your feet hip-width apart, dumbbells in each hand in front of your thighs.
2. Keeping your shoulders and back straight, and knees slightly bent, bend forward at the waist and reach downward toward the floor. Slowly straighten up from the waist, without locking knees and repeat.

Upper-body:

Bicep curl

1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand at hip level.
2. Bend arms, curling dumbbells towards chest until shoulder height. Lower to starting position, and repeat.