The video features a woman in a white tank top and gray leggings with a braid, standing in a kitchen with a dog lying on a rug in the background. She is wearing pink sneakers and has a watch on her left wrist. The woman is demonstrating how to use a balance trainer, a small, circular, flat object with a handle on top. She places her left foot on the trainer and bends her right knee, then places her right foot on the trainer and bends her left knee. She repeats the movement several times, showing how to maintain balance and control while using the trainer.