The video features a woman performing a series of exercises on a black mat. She is dressed in a black tank top and black leggings, with white sneakers. The exercises include lunges, squats, and leg raises. The woman maintains good form throughout the routine, and the movements are fluid and controlled. The background is a simple, unadorned room with a blue wall and a yellow number four painted on it. The lighting is bright, and the focus is solely on the woman and her movements.