These classes use hand weights. Choose an appropriate weight for you. The ones I’m using are light 500g each, you do not need heavy weights for these exercises.

Exercises and variations included;
Standing
Floating arms
Side reach with arm lifts
Chest expansion
Dumbwaiter
Arm swings
Tennis ball rising and kneebends
Rolldowns
Relaxation position
Shoulder drops and barn doors
Ribcage closure with leg slide
Toe taps
Spine curl
Prone
Dart
Rest