In the video, a woman is seen performing various exercises on a black mat. She is dressed in a black tank top and black leggings with pink and black sneakers. The woman is holding a green ball in her right hand and is seen performing squats and lunges. She also does mountain climbers on the mat. The exercises are performed with precision and control, indicating a high level of fitness. The woman's form is excellent, and she maintains a steady pace throughout the workout. The video is shot in a well-lit room with a gray wall in the background. The focus is solely on the woman and her workout, with no other people or distractions in the frame.