The video features a man wearing a black t-shirt with the words "GRAVITY Training Zone" printed on it. He is standing in front of a background that appears to be a gym with various exercise equipment. The man is speaking directly to the camera, and there are several frames where text appears on the screen. The text includes phrases such as "Prog over you," "The long arm trunch," and "The long arm crunch." The man's expressions and body language suggest that he is explaining or demonstrating the exercise movements mentioned in the text.