These links should help.
Workout Generator: www.sparkpeople.com/resource/fitness_plan_
Lower Body: www.sparkpeople.com/resource/exercise_demo
I do a full body workout 3x/week for about 30 minutes. For my lower body, I do things like lateral lunges, standing abductions, bridges, calf rocking with dumbbells, and single leg bridge ups. I am in the process of perfecting the form for walking lunges so that I can add the lunge and twist with the medicine ball. I also need to add squats to the workout.
Also, take a look at the exercises focusing on the core. Some of the exercises there include the lower body, like Hip Flexor, Hip Flexor & Extension, and T-Stand.
The biggest thing that I have found is to make sure that you have good form. Hope this helps.
Edit: If you decide to add some equipment, the medicine ball and dumbbells are good ones to have. These are personal preferences for me but some people would also recommend resistance bands.
Edited by: FIELDWORKING at: 6/16/2013 (13:54)