Do just one body part or all three if you're ambitious.
Scene takes place at CatCo or you see Cat Grant
.....30 second plank
.....15 backward leg lifts each side
.....20 bicycles
Superpowers
.....15 tricep pushups
.....20 sumo squats
.....20 oblique/side crunches each side
Fight or training
.....10 push ups
.....20 jumping jacks
.....10 straight leg lifts
Scene takes place at Kara's apartment
Other Superman reference or lore
.....15 lateral arm raises
.....15 forward leg lifts each side
.....10 reverse crunches
Awkwardness between two characters
Flirting
.....20 bicep curls
.....30 calf raises
.....20 crunches
Scene takes place at the DEO headquarters or DEO is discussed
.....15 shoulder presses
.....30 second wall sit
.....20 Russian twists
Do just one body part or all three if you're ambitious.
Phryne drives her car
Someone is undercover
.....30 second plank .....15 backward leg lifts each side .....20 bicycles
Phryne draws a weapon or gets into a fight
.....15 tricep pushups .....20 sumo squats .....20 oblique/side crunches each side
Phryne steals evidence from a crime scene
Hugh is on the phone or taking notes
.....10 push ups .....20 jumping jacks .....10 straight leg lifts
Burt and Ces Scene takes place at the precinct .....15 lateral arm raises .....15 forward leg lifts each side .....10 reverse crunches
Dead body is seen
Jack and Phryne engage in flirtatious banter (or look at each other longingly) .....20 bicep curls .....30 calf raises .....20 crunchesEating, drinking, or scene takes place in the kitchen .....15 shoulder presses .....30 second wall sit .....20 Russian twists
Do just one body part or all three if you're ambitious.
Scene takes place anywhere in Star Labs .....15 tricep pushups .....20 sumo squats .....20 oblique/side crunches each side
Barry uses his powers .....30 second plank .....15 backward leg lifts each side .....20 bicycles
Tech explanation, or someone Does Science .....10 push ups .....20 jumping jacks .....10 straight leg lifts
Barry wears the Flash suit
Scene takes place at Jitters
.....15 lateral arm raises .....15 forward leg lifts each side .....10 reverse crunches
Scene takes place in the precinct
Villain uses their powers
.....20 bicep curls .....30 calf raises .....20 crunchesCharacter is awkward around character of the opposite sex
Someone uses a villain's nickname .....15 shoulder presses .....30 second wall sit .....20 Russian twists
Do just one body part or all three if you're ambitious.
Scene takes place in a lecture hall or courtroom .....15 tricep pushups .....20 sumo squats .....20 oblique/side crunches each side
Any weapon is drawn, physical fight, or chase scene .....30 second plank .....15 backward leg lifts each side .....20 bicycles
Sex, kissing, crying, eating, or drinking .....10 push ups .....20 jumping jacks .....10 straight leg lifts
Flash forward
Dead body .....15 lateral arm raises .....15 forward leg lifts each side .....10 reverse crunches
Scene takes place at anyone's home .....20 bicep curls .....30 calf raises .....20 crunchesAnnalise's stomp walk
Research .....15 shoulder presses .....30 second wall sit .....20 Russian twists
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 crunchesFlashback or character backstory
Both twins are seen in the same shot
.....15 shoulder presses .....30 second wall sit .....20 Russian twists
Do just one body part, or all three if you're ambitious.
Patterson's lab or apartment
.....15 tricep pushups
.....20 sumo squats
.....20 oblique/side crunches each side
Gun or other weapon is drawn, physical fight, 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
Pictures of tattoos, full body shot of Jane
.....15 lateral arm raises
.....15 forward leg lifts each side
.....10 reverse crunches
Scene takes place in FBI offices or Kurt Weller's home
.....20 bicep curls
.....30 calf raises
.....20 crunches
Tattoo has an additional meaning
Flashback or character backstory
.....15 shoulder presses
.....30 second wall sit
.....20 Russian twists
