In the video, a woman is seen kneeling on a purple yoga mat in a room with large windows and potted plants. She is wearing a blue tank top, black leggings, and black sneakers. The woman is performing a workout routine that involves using a blue foam roller and two gray dumbbells. She starts by rolling the foam roller under her legs and then uses it to support her body as she performs squats. She then picks up one of the dumbbells and performs a squat with it, and then repeats the exercise with the other dumbbell. The video captures her movements in slow motion, highlighting the proper form and technique for each exercise.