The video features a woman in a gym performing a bird dog exercise. She is kneeling on a yoga mat with her hands on the ground and her knees bent. She moves her arms and legs in a controlled manner, alternating between lifting her right arm and left leg and then the left arm and right leg. The woman is wearing a black tank top and leggings, and her hair is tied back in a ponytail. The gym has a wooden floor and white walls, and there is another person visible in the background. The text \"Bird Dog\" is displayed on the screen, indicating the name of the exercise.