The video features a woman wearing a pink sports bra and black shorts performing a series of exercises on a mat. She starts by sitting up and then lays down on her back, lifting her legs up and down in a rhythmic motion. The woman's movements are controlled and deliberate, indicating that she is experienced in fitness routines. The background is dimly lit, drawing attention to the woman's form and movements. The camera angle changes throughout the video, providing different perspectives of the exercises being performed. Overall, the video showcases the woman's strength and fitness level as she performs the exercises with ease.