Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

• Get in three sets of 8-10 reps of four movements, two for your upper body, and two for your lower body.
• You can "super-set" or alternate to make them go quicker. (one lower body, then an upper body exercise, so one half of your body is resting while the other is working.)
• If you need more instruction, several dumbbell/bodyweight routines will give you more specific instructions.

Human bodies can get stronger and more capable faster than many people think, but it takes more equipment than a few resistance bands and dumbbells.

On-ramping yourself in small doses to new habits can be helpful, but bigger bites may make the new habits stick. However, this is a great time to maintain your strength in different ways.