In the video, a man is standing in front of a mirror in a gym. He is wearing a black shirt and blue headphones. The man is holding a rope and pulling it down in front of him, then releasing it back up. He repeats this motion several times, focusing on his form and breathing. The gym is well-lit, and there are other people visible in the background. The man appears to be concentrating on his workout, and his movements are smooth and controlled.