In the video, a woman is performing a workout routine on a mat. She starts by kneeling on the mat and then moves into a plank position. From there, she alternates bringing each knee towards her chest, engaging her core muscles. The woman maintains a steady pace throughout the exercise, demonstrating proper form and technique. The mat is placed on a red floor, and the background is a simple, unadorned wall. The woman is wearing a purple tank top and black leggings, and her blonde hair is tied back in a ponytail. The video focuses solely on the woman and her movements, with no other people or distractions in the frame.