In the video, a woman is seen performing a series of exercises on a pink yoga mat in a grassy backyard. She starts by bending over and touching the ground, then moves into a plank position and alternates bringing each knee towards her chest. She repeats this motion several times, maintaining a steady pace and demonstrating proper form. The woman is dressed in athletic clothing, including a pink tank top and black leggings, and her blonde hair is tied back in a ponytail. The backyard is enclosed by a wooden fence, and there are trees and bushes visible in the background.