In the video, a man is seen performing a series of exercises on a mat. He starts by kneeling down on his hands and feet, then transitions into a lunge position. The man holds a dumbbell in his right hand, which he uses to perform the exercise. He then switches to his left hand and continues the exercise. The man is wearing a black and red shirt, black shorts, and is barefoot. The background shows a gym environment with other people and equipment visible.