In the video, a woman is seen performing various exercises on a yoga mat. She starts by kneeling on the mat and then transitions into a plank position. The woman then moves into a downward dog pose, and finally, she returns to the plank position. Throughout the video, she maintains a steady pace and demonstrates proper form for each exercise. The woman is wearing a purple sports bra and black shorts, and her blonde hair is tied up in a ponytail. The background is a plain white wall, and there is no visible text or subtitles in the video.