We are using hand weights in these classes. I am using light toning balls of 500g each. Use an appropriate weight for you. You do not need heavy weights for these exercises.

Exercises and variations included;

Standing
Rolldowns with arm circles
Extension overhead or with chest expansion
Ribcage closure into rolldowns
Bow and Arrow
Tennis ball rising into squats
4 point kneeling
Cat and cow
Table top
Threading the needle and arm openings
Relaxation position
Ribcage closure
Spine curl with Ribcage closure
Curl up
Side lying
Arm openings
Standing
Standing on one leg with arm lifts