In the video, a woman is seen performing various exercises on a blue mat. She is wearing a green tank top and black wristbands. The exercises include planks, push-ups, and stretches. The woman maintains proper form throughout the exercises, demonstrating the correct technique for each movement. The video is shot in a well-lit room with a white background, which emphasizes the woman and her movements. The focus is on the woman's form and technique, with no other objects or people in the frame.