FLAG3D is a large-scale 3D fitness activity dataset with language instruction containing 180K sequences of 60 categories. FLAG3D features the following three aspects: 1) accurate and dense 3D human pose captured from advanced MoCap system to handle the complex activity and large movement, 2) detailed and professional language instruction to describe how to perform a specific activity, 3) versatile video resources from a high-tech MoCap system, rendering software, and cost-effective smartphones in natural environments.