In the video, a woman is seen talking to the camera while standing on a blue mat. She is wearing a pink tank top and plaid shorts. The woman is demonstrating how to do a squat exercise. She starts by standing upright and then bends her knees to lower her body while keeping her back straight. She then returns to the starting position by pushing off the ground with her heels and standing up straight. The woman repeats this motion several times throughout the video. The background is a plain white wall, and there are no other objects or people visible in the video. The woman's movements are clear and easy to follow, making it a helpful tutorial for anyone looking to learn how to perform a squat exercise.