Orphan Black legs, arms, abs.

You weren't told--for good reason at the time--that you're a genetically engineered human being. But you have a genetic predisposition to be super buff. You just have to follow the directions below while watching this show.

You're introduced to a new clone
          .....10 push ups
          .....20 jumping jacks
          .....10 leg lifts

More than one clone is seen in the same shot
          .....20 bicep curls
          .....30 calf raises 
          .....30 crunches

Someone mistakes a clone for a different clone
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches 

Science stuff! Explanations! Facts! Technology!
          .....15 shoulder presses
          .....3x10 second wall sits 
          .....20 Russian twists

Anyone eats, drinks, or sleeps
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Canadian accent, Canadian ID, any indication this isn't filmed in the U.S.
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Mad Men abs, legs, arms.

Do just one body part per episode, or try all three if you're feeling energetic.


Betty is a... less than admirable mother
You see Don and Betty's kids
          .....10 push ups
          .....15 backward leg lifts each side
          .....20 bicycles

Anyone drinks alcohol
          .....20 bicep curls
          .....30 calf raises 
          .....30 crunches

Someone smokes
          .....15 lateral raises
          ......15 forward leg lifts each side
          .....10 reverse crunches 

Someone has sex
          .....15 shoulder presses
          .....3x10 second wall sits 
          .....20 Russian twists

Joan lays down the law or sasses one of the boys
The company does something morally questionable to score an account
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Don says "What?" in a slightly defensive tone
They have an idea-session for an upcoming pitch
          .....30 second plank
          .....20 jumping jacks
          .....10 leg lifts

Wallander abs, arms, legs.

Do just one body part, or all three, depending on how optimistic you are.


Someone dies or you see a dead body
          .....20 bicep curls
          .....30 calf raises 
          .....30 crunches  

You see Tom Hiddleston
          .....10 push ups
          .....15 backward leg lifts each side
          .....20 bicycles

Someone eats or drinks anything
Wallander sleeps somewhere other than in his bed
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Wallander's mobile rings
          .....15 shoulder presses
          .....3x10 second wall sits 
          .....20 Russian twists

A witness or victim is interviewed, a suspect is interrogated
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Wallander raises his voice
          .....30 second plank
          .....20 jumping jacks
          .....10 leg lifts

Burn Notice abs, arms, or legs.

ARMS: Because there are so many guns on this show, you should work on yours while you watch it.

Voice over
Exposition text on the screen/name caption
          .....10 push ups

A gun is seen onscreen, shots are fired, something is blown up
Someone dies
          .....20 bicep curls

Michael is undercover/uses an alias
Michael eats a yogurt
          .....15 lateral raises

Alcohol is consumed
Madeline smokes
          .....15 shoulder presses

Michael gives his somewhat silly, "reassuring" smile
Fist fight or car chase
          .....15 tricep pushups

Someone says, "burn", "burned", or some other version of the word
Michael works on his car
          .....30 second plank

LEGS: Because getting back at the people who burned you takes a lot of leg work.

Voice over
Exposition text on the screen/name caption
           .....30 calf raises      

A gun is seen onscreen, shots are fired, something is blown up
Someone dies
           .....15 backward leg lifts each side

Michael is undercover/uses an alias
Michael eats a yogurt
           ......15 forward leg lifts each side

Alcohol is consumed
Madeline smokes
           .....3x10 second wall sits

Michael gives his somewhat silly, "reassuring" smile
Fist fight or car chase
           .....20 sumo squats

Someone says, "burn", "burned", or some other version of the word
Michael works on his car
           .....20 jumping jacks

 
ABS: Because there's a lot of bathing-suit-wearing in Miami, and you'll want a flat tummy to show off.

Voice over
Exposition text on the screen/name caption
          .....30 crunches  

A gun is seen onscreen, shots are fired
Someone dies
           .....20 bicycles

Something blows up or you see someone making/planting explosives
          .....30 second side plank each side

Michael is undercover/uses an alias
Michael eats a yogurt
          .....10 reverse crunches

Alcohol is consumed
Madeline smokes
          .....20 Russian twists

Michael gives his somewhat silly, "reassuring" smile
Fist fight or car chase
          .....20 oblique/side crunches each side

Someone says, "burn", "burned", or some other version of the word
Michael works on his car
          .....10 leg lifts

Continuum abs, arms, or legs.

ARMS: Because Kiera is armed with some pretty cool tech.

Flashback/flashforward to 2077
          .....10 push ups

Kiera talks to Alec on her "bluetooth"
          .....20 bicep curls

Suspect is interrogated
Victim or witness is interviewed
          .....15 lateral raises

Kiera uses her suit to do something
          .....15 shoulder presses

Liber8 safehouse, meeting, plotting
          .....15 tricep pushups

Gun is drawn, shots fired, fist fight
Someone dies or you see a dead body
          .....30 second plank

LEGS: Because planning a revolution takes substantial leg work.

Kiera talks to Alec on her "bluetooth"
           ......15 forward leg lifts each side

Suspect is interrogated
Victim or witness is interviewed
           .....15 backward leg lifts each side

Flashback/flashforward to 2077
           .....3x10 second wall sits

Kiera uses her suit to do something
           .....30 calf raises

Liber8 safehouse, meeting, plotting
           .....20 sumo squats

Someone dies or you see a dead body
Gun is drawn, shots fired, fist fight
           .....20 jumping jacks

ABS: Because despite all her tech, Kiera still trusts her gut.

Kiera talks to Alec on her "bluetooth"
          .....30 crunches

Suspect is interrogated
Victim or witness is interviewed
           .....20 bicycles

Flashback/flashforward to 2077
          .....10 leg lifts

Kiera uses her suit to do something
          .....10 reverse crunches

Someone dies or you see a dead body
          .....30 second side plank each side

Gun is drawn, shots fired, fist fight
          .....20 oblique/side crunches each side

Liber8 safehouse, meeting, plotting
          .....20 Russian twists

Star Trek TOS and TNG abs, arms, legs.

Because there are so many of these series and episodes... And let's face it, they're like pistachios, and you can't stop after just one... So this is a little of everything. Understandably, if two things happen at once, just pick one. If you're looking for an easier time, or just want to concentrate on one body part, do that. (I say this is for TOS and TNG because I've watched them in their entirety, but have not seen ENT, DS9, or VOY and don't know how relevant the triggers below are for them.)

Also, if you're a fan of crafting as well, check out my Star Trek mini top hat!


ARMS

The ship is hit and everyone on the bridge is thrown to the side
          .....10 push ups

Someone says "Starfleet", "you have the conn", "you're with me",
"nacelles", "subspace", or "prime directive"
          .....20 bicep curls

There is a non-corporeal life form (gas, energy, thought-being)
Reaction to invisible pain force/mind control/mental torture
          .....15 lateral raises

Someone draws their phaser or fires
Someone mentions a "containment field" or the "main deflector array"
          .....15 shoulder presses

Characters are beamed to another ship, station, or down to a planet
Use of the holodeck is seen or mentioned
          .....15 tricep pushups

Mention of 20th century Earth
Someone is restrained
          .....30 second plank


LEGS

Someone touches their comm badge
           ......15 forward leg lifts each side

 Captain's log
           .....15 backward leg lifts each side

Sexy time, kissing, etc.
           .....3x10 second wall sits

Shields dropping or increasing to a certain percentage
           .....30 calf raises

Flirting
           .....20 sumo squats

Engineering is evacuated
Someone dies
           .....20 jumping jacks


ABS

Someone takes something in their quarters or ready room
Dress uniform
          .....30 crunches

Someone does something "on all frequencies"
Someone questions an order or disobeys one
          .....20 bicycles

Someone gives a repair time estimate
Someone asks for more time
          .....10 leg lifts

Crew member grumbles about having to abide by local customs
          .....10 reverse crunches

Missing research team
They mention the exact numbers of crew members on a ship or station
          .....30 second side plank each side

Someone takes over a panel/station for an exiting crew member
Someone is relieved of duty
          .....20 oblique/side crunches each side

Scene takes place in Sick Bay
The crew suffer the same illness/problem as the people they are trying to help
          .....20 Russian twists

Grimm arms.

Because when you find out you're actually a Grimm yourself, you'll need some upper body strength to take down all the Wesen you suddenly realize live in your neighborhood. 


A gun is drawn or shots fired
          .....10 push ups

You see a Wesen
 Juliette looks confused or frightened
          .....20 bicep curls

Sgt Wu is in a scene
Someone speaks a foreign language
          .....15 lateral raises

Scene takes place in the spice shop
Scene takes place at Monroe's house
          .....15 shoulder presses

A witness or suspect is interviewed or interrogated
You see a dead body
          .....15 tricep pushups

Scene takes place in Aunt Marie's trailer
Scene takes place in the precinct
          .....30 second plank

Merlin legs or abs.

Because you need strong leg muscles to constantly grovel on the ground before the Once And Future King.


Someone says "I promise"
Someone says the word "destiny"
Someone says "Emrys"
           ......15 forward leg lifts each side

Someone cries or hugs someone else
Sword fight, battle, attempted assassination
           .....15 backward leg lifts each side

Gaius raises an eyebrow
Arthur has his shirt off
           .....3x10 second wall sits

Someone uses magic
You see a dragon
           .....30 calf raises

Someone is injured, kidnapped, possessed, or killed
Someone rides a horse
           .....20 sumo squats

Arthur insults Merlin or vice versa
           .....20 jumping jacks

Because you need a tiny waist to fit into those corsets, ladies.


Someone says "I promise"
Someone says the word "destiny"
Someone says "Emrys"
           ......30 crunches

Someone cries or hugs someone else
Sword fight, battle, attempted assassination
           .....20 bicycles

Gaius raises an eyebrow
Arthur has his shirt off
           .....20 Russian twists

Someone uses magic
You see a dragon
           .....30 oblique/side crunches each side

Someone is injured, kidnapped, possessed, or killed
Someone rides a horse
           .....10 leg lifts

Arthur insults Merlin or vice versa
           .....30 second side plank each side

Doctor Who abs.

Because when the Doctor comes to take you away as his latest companion, you'll need good core strength. For all the climbing, hanging-on, and running you'll obviously be doing.

 
Anytime someone runs
"I am the Doctor" by Murray Gold plays
          .....30 crunches

The Doctor says "I'm sorry," or describes something as "cool"
Somebody dies
You see an additional species of alien (other than the Doctor)
          .....20 bicycles

You hear the TARDIS
The Doctor explains the historical significance of a place or event
          .....10 leg lifts

Someone wears a silly hat, glasses, or a period costume
Something "can't be" or is "impossible"
          .....10 reverse crunches

Additional companion is featured in the episode
A well-known villain is featured (Angels, Daleks, Cybermen, etc.)
You see the sonic screwdriver or psychic paper
          .....30 second side plank each side

They split up the group, or the companion and Doctor are split up
Anytime the Doctor gets angry and shouty
          .....20 oblique/side crunches each side

Anyone says "Doctor!" or he says "I'm the Doctor"
Any time someone (including the Doctor) describes him as smart, clever, brilliant, etc.
          .....20 Russian twists

Psych abs.

Because as much as Shawn and Gus eat, they need one hell of an abdominal work out.


Shawn 'gets a vision' 
A pineapple is seen or referenced
We see a dead body
          .....30 crunches

Henry admonishes Shawn
Henry wears a Hawaiian print shirt
          .....20 bicycles

Shawn and/or Gus scream or whimper
Shawn and Gus fist bump
          .....10 leg lifts

Shawn calls Gus by anything other than his name
Shawn says, "Gus, don't be a _________."
          .....10 reverse crunches

Gus says "I will kill/slap/hurt you, Shawn."
Someone says "I hear that" 
A suspect or witness is interviewed/interrogated
          .....30 second side plank each side

Shawn makes a pop culture reference
There is a well known guest star
The well-known guest star is the bad guy
          .....20 oblique/side crunches each side

They refer to or drive somewhere in the Blueberry
A scene takes place in Vick's office
Lassiter insults someone
          .....20 Russian twists

Once Upon A Time arms.

Because to swing a sword, shoot an arrow, and climb a beanstalk, you need some biceps.


A scene takes place at the diner or in Regina's office
          .....10 push ups

A scene takes place in the Enchanted Forest or another dimension
          .....20 bicep curls

Anyone cries
Two characters kiss
          .....15 lateral raises

Anyone uses magic
          .....15 shoulder presses

Someone drives a car or rides a horse
          .....15 tricep pushups

Someone draws a sword, a gun, or some other weapon
          .....30 second plank

Warehouse 13 abs.

Because to be a good Warehouse agent, you need to trust your gut. And give it a good work out.


Jinks says someone is lying
Something gets goo'ed
You see Mrs. Frederic
          .....30 crunches

Pete eats or flirts with a woman
A suspect or witness is interviewed
          .....20 bicycles

Claudia uses a computer or fixes something or builds something
          .....10 leg lifts

Artie puts something into or takes something out of his bag
          .....10 reverse crunches

The regents are mentioned
Somebody dies
          .....30 second side plank each side

Someone uses a Farnsworth or a Tesla
          .....20 oblique/side crunches each side

Myka makes a book reference
Pete makes a movie or TV or pop culture reference
          .....20 Russian twists

Defiance legs and booty.

Because all the ladies on this show are kick-ass.


A gun, sword, or other weapon is drawn
           ......15 forward leg lifts each side

A scene takes place in Need/Want
           .....15 backward leg lifts each side

Someone speaks in another language
           .....3x10 second wall sits

We see the Gateway Arch or an establishing shot of the marketplace
           .....30 calf raises

You see a commercial for the Defiance video game or Defiance.com
           .....30 sumo squats

We see an alien animal
We see someone eating
           .....20 jumping jacks

Castle arms.

 Because unless she's in bed with Castle, Beckett is always armed. ;)


Bromance between Ryan and Esposito
Ryan or Esposito says "Check this out"
Esposito says "Yo"
          .....10 push ups

Every time Beckett and Castle smile at each other or kiss
          .....20 bicep curls

Anyone cries
Someone drinks or makes coffee
          .....15 lateral raises

Someone is interrogated at the precinct
We see the murder board
          .....15 shoulder presses

We see Lanie, Gates, Alexis, or Martha
          .....15 tricep pushups

A gun is drawn or shots are fired
          .....30 second plank

Hells Kitchen abs.

Because cooking shows like this will make you want to eat, and this abdominal workout will cancel out some of the inevitable post-HK binge. ;) Plus? You need good abs and diaphragm control to bellow at people the way Ramsay does.


Ramsay yells at a member of the Red Team
          .....30 crunches

Ramsay yells at a member of the Blue Team
          .....20 bicycles

Anytime a prepared food is RAWWWW!!
          .....10 leg lifts

Anytime a prepared food is overcooked or burned
          .....10 reverse crunches

Ramsay kicks someone out of the kitchen or you see a chef smoking
          .....30 second side plank each side

Ramsay compliments someone's work
          .....20 oblique/side crunches each side

Every time you see Jean-Philippe
          .....20 Russian twists

Nashville legs.

Because every time Hayden Panettiere struts around in a tiny outfit it will double your drive to get great legs.


We see Rayna's kids
           ......10 forward lunges each side

Someone performs on stage or in the studio
           ......15 forward leg lifts each side

We see someone writing/composing a song
           .....15 backward leg lifts each side

Scarlett hugs or kisses someone
           .....3x10 second wall sits

Someone references Rayna and Deacon's previous relationship or his drug use
           .....30 calf raises

Someone does something shady politically
A scene takes place in Teddy's office
           .....30 sumo squats

Alcohol is consumed in a scene
           .....20 jumping jacks

Elementary arms or legs.

Because you should always be armed, even if it's just with a very sharp wit. (Aim for the pate.)


Somebody dies or you see a dead body
A gun is drawn or shots are fired
          .....10 push ups

Someone references Watson's previous jobs (doctor, sober companion)
Sherlock launches into a complicated explanation of something
          .....20 bicep curls

Someone references Sherlock's drug use
You see a character sleeping or eating
          .....15 lateral raises

A scene takes place at the precinct
          .....15 shoulder presses

A suspect is interrogated, or a witness or victim is interviewed
          .....15 triceps pushups

There is a reference to something from the Sir Arthur Conan Doyle Sherlock Holmes canon (Irene, The Woman, hounds, Moriarty, the violin, 221b Baker St, Mrs. Hudson, a deerstalker, etc.)
          .....30 second plank

If you'd rather do legs, try this instead:


Somebody dies or you see a dead body
A gun is drawn or shots are fired
           ......10 forward lunges each side

Someone references Watson's previous jobs (doctor, sober companion)
           ......15 forward leg lifts each side

Someone references Sherlock's drug use
You see a character sleeping or eating
           .....3x10 second wall sits

A scene takes place at the precinct
           .....30 calf raises

There is a reference to something from the Sir Arthur Conan Doyle Sherlock Holmes canon (Irene, The Woman, hounds, Moriarty, the violin, 221b Baker St, Mrs. Hudson, a deerstalker, etc.)
           .....15 backward leg lifts each side

Sherlock launches into a complicated explanation of something
           .....30 jumping jacks

A suspect is interrogated, or a witness or victim is interviewed
          .....20 sumo squats

Revenge legs.

Because Revenging takes a lot of leg work.


Someone brings up the Initiative, the plane crash, or says "David Clark"
           ......10 forward lunges each side

Emily gives us a Croc
           ......15 forward leg lifts each side

We see a flashback or a double infinity
           .....3x10 second wall sits

Jack refers to his son or Amanda
           .....30 calf raises

Nolan gives us a cheesy one-liner or wears more than one shirt at a time
           .....20 sumo squats

Victoria fake smiles or she sits on her "throne"
           .....15 backward leg lifts each side

A photo gets a red "X" on it
           .....50 jumping jacks