The video features a woman in a blue shirt and black pants demonstrating a workout routine with a yellow and gray ball. She starts by kneeling on the floor and then stands up, holding the ball in front of her. She then performs a squat to front raise exercise, lifting the ball in front of her while squatting down and then standing back up. The woman repeats this exercise several times, showcasing the proper form and technique for this workout. The video is shot in a well-lit room with a plain background, allowing viewers to focus on the exercise demonstration.