The video shows three women on a beach, each wearing a cap and a sports bra. They are standing on the sand and talking to the camera. One of the women is holding a resistance band and demonstrates how to use it for exercises. The other two women watch and listen as she speaks. The woman with the resistance band then performs a series of exercises, including leg lifts and planks, while the other two women watch and occasionally join in. The video is shot in bright daylight, with the clear blue sky and ocean in the background. The women are wearing colorful workout clothes, and the resistance band is green. The video is shot from a close-up angle, focusing on the women and their movements.