Dumbbells only:
3 sets each / RPE 4-6 on every lift
1 minute rest breaks

3 sets per exercise with ideally 8-12 reps! Aim for an RPE of 5-6 and rest 1 full minute between sets!

5 reps per movement (5 reps per limb if applicable)

4 sets each with heavy enough weights (ideally) that 8-10 reps feels TOUGH! If not, 10-15 reps each.
1 FULL minute of rest.

3 sets each
1 full minute rest
Aim for 6-10 reps each with 75% of your max exertion!

4 sets of the first superset (bent over rows and top alt. chest press)

2 sets of everything else.

1-2 minute rest after each set!

4 sets of the first superset with a full 1 minute rest break.

3 sets of everything else with a 45 second - 1 minute rest break.

If you are able to perform the last exercise (weights light enough) perform 2 sets of every exercise at 75% of your max effort (2 Reps in reserve)

If not, perform 3 sets of each exercise with the same effort and reps.

30 seconds - 1 minute each depending on your level of strength!
1. core breath connection
2. Lower abs targeted
3. obliques with the side plank
4. Obliques with the windmill
5. Full core (lower, upper, and the deep core muscles that wrap around the to the back) with the bear position

Something you don't see here often: timed conditioning workouts!
3 supersets, but 45 seconds per exercise with a 45 second rest between supersets.
For example, SS 1 is goblet squats then overhead press. You will perform the goblets for 45, then immediately into the presses for 45, then rest for ...