The video shows a man performing a series of exercises on a rug in a room. He is wearing black shorts and is shirtless. The exercises include kneeling, sitting, and stretching movements. The man is shown in various positions, including kneeling on one knee, sitting with his legs extended, and sitting with his legs bent. The room has a large window with a view of buildings outside. There is also a statue and some dumbbells visible in the background. The video is shot in a vertical format.