In the video, a woman is seen performing a series of exercises on a black mat. She starts by standing on the mat and then proceeds to sit down, placing her hands on the mat. She then leans back and lies down on the mat, continuing to perform the exercise. The woman is wearing a blue sports bra and black leggings, and she has blonde hair tied up in a ponytail. The background is a plain white wall, and there is a red fire extinguisher mounted on the wall. The lighting in the room is bright, and there are no other objects or people visible in the video.