In the video, a woman is seen standing on a black mat against a white wall. She is wearing a blue shirt and black leggings. The woman is holding a yellow medicine ball and begins to perform a series of exercises. She starts by lifting the ball above her head and then brings it down to her chest. She then proceeds to perform lunges, holding the ball above her head while stepping forward and backward. The woman maintains good form throughout the exercise, demonstrating proper technique. The video is shot in a well-lit room, and the woman's movements are fluid and controlled. Overall, the video showcases a simple yet effective workout routine that can be done with minimal equipment.