Quantico arms, legs, abs.

Do just one body part or all three if you're ambitious.

Scene takes place in Quantico classroom
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Gun or other weapon is drawn, physical fight, training, or chase scene
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Kissing, crying, eating, or drinking
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Scene takes place in Quantico dorm rooms
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Scene takes place in FBI offices or command center (either time frame)
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Flashback or character backstory 
Both twins are seen in the same shot
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists