Do just one body part, or all three if you're feeling ambitious. Please remember to stay hydrated with something other than alcohol if you're working out during a Sports, and set a realistic time frame for yourself if it's an exceptionally long Sports.
Time out for illegal action by a Sports player/replay/referee
Hugs, helmet smacks, butt swats, high fives, dancing
.....20 bicep curls
.....30 calf raises
.....20 crunches
Ball out of bounds/foul ball
.....15 tricep pushups
.....20 sumo squats
.....20 oblique/side crunches each side
End of inning, quarter, set, or other interval
.....30 second plank
.....15 backward leg lifts each side
.....20 bicycles
Car or alcohol commercial
.....10 push ups
.....20 jumping jacks
.....10 straight leg lifts
Sports points obtained or slow motion replay
.....15 lateral arm raises
.....15 forward leg lifts each side
.....10 reverse crunches
Injury or Sports player swap
.....15 shoulder presses
.....30 second wall sit
.....20 Russian twists
Do just one body part, or all three if you're feeling ambitious.
Someone cries, sleeps, eats food, drinks something other than blood
.....20 bicep curls
.....30 calf raises
.....20 crunches
A vampire uses their speed/strength
.....15 tricep pushups
.....20 sumo squats
.....20 oblique/side crunches each side
Sexual innuendo or joke
Characters kiss
Flashback
.....30 second plank
.....15 backward leg lifts each side
.....20 bicycles
Someone is compelled
Someone mentions vervain
.....10 push ups
.....20 jumping jacks
.....10 straight leg lifts
Someone dies
Vampire drinks blood
.....15 lateral arm raises
.....15 forward leg lifts each side
.....10 reverse crunches
Someone is tortured/injured
.....15 shoulder presses
.....30 second wall sit
.....20 Russian twists
Do just one body part, or all three if you're ambitious.
Anyone wears lavender
Rogelio complains about wearing peach
.....10 push ups
.....20 jumping jacks
.....10 straight leg lifts
Flashback or fantasy sequence/reality embellishment
.....15 lateral arm raises
.....15 forward leg lifts each side
.....10 reverse crunches
Jane's abuela speaks Spanish
Anyone mentions Sin Rostro
.....30 second plank
.....15 backward leg lifts each side
.....20 bicycles
Kissing, crying, eating, drinking, sleeping
.....15 tricep pushups
.....20 sumo squats
.....20 oblique/side crunches each side
Scene takes place at the Villanueva house
Target product placement
.....15 shoulder presses
.....30 second wall sit
.....20 Russian twists
Information is typed across the screen
.....20 bicep curls
.....30 calf raises
.....20 crunches
Do just one body part, or all three if you're ambitious.
Kissing, crying, eating, drinking, sleeping .....30 second plank .....15 backward leg lifts each side .....20 bicycles
Matt's blindness is referenced or adjusted for .....10 push ups .....20 jumping jacks .....10 straight leg lifts
Flashback Scene at the office of Nelson and Murdock, Avocados at Law .....15 lateral arm raises .....15 forward leg lifts each side .....10 reverse crunches
Physical fight, or any weapon is used or drawn .....15 tricep pushups .....20 sumo squats .....20 oblique/side crunches each side
Scene in Matt's apartment
Swearing
.....15 shoulder presses .....30 second wall sit .....20 Russian twists
Interview or interrogation
Matt listens/uses super-sense powers .....20 bicep curls .....30 calf raises .....20 crunches
Do just one body part, or all three if you're ambitious.
Sex, kissing, any state of undress .....30 second plank .....15 backward leg lifts each side .....20 bicycles
Fight, or any weapon drawn or used
.....10 push ups .....20 jumping jacks .....10 straight leg lifts
Flashback
Scene at Alias Investigations or Jeri Hogarth's office .....15 lateral arm raises .....15 forward leg lifts each side .....10 reverse crunches
Anyone eats, drinks, sleeps, or cries .....15 tricep pushups .....20 sumo squats .....20 oblique/side crunches each side
Trish is in a scene or Jessica uses her powers
.....15 shoulder presses .....30 second wall sit .....20 Russian twists
Kilgrave mind-controls anyone or references his power
Luke Cage is in a scene
.....20 bicep curls .....30 calf raises .....20 crunches
Do just one body part, or all three if you're ambitious.
Scene at the precinct or Lucifer's club Lux .....15 tricep pushups .....20 sumo squats .....20 oblique/side crunches each side
Sex, kissing, undressing .....30 second plank .....15 backward leg lifts each side .....20 bicycles
Fight, or any weapon drawn or used .....10 push ups .....20 jumping jacks .....10 straight leg lifts
Banter, flirting .....15 lateral arm raises .....15 forward leg lifts each side .....10 reverse crunches
Dan, Trixie, Mazikeen, or Amenadiel .....20 bicep curls .....30 calf raises .....20 crunches
Interviewing suspect or witness .....15 shoulder presses .....30 second wall sit .....20 Russian twists
Do just one body part, or all three if you're ambitious.
Precinct or Five-0 task force headquarters
.....15 tricep pushups
.....20 sumo squats
.....20 oblique/side crunches each side
Shave ice, eating, drinking, kissing, surfing
.....30 second plank
.....15 backward leg lifts each side
.....20 bicycles
Fight, or any weapon drawn
.....10 push ups
.....20 jumping jacks
.....10 straight leg lifts
Bromance banter, or driving/chase scene
.....15 lateral arm raises
.....15 forward leg lifts each side
.....10 reverse crunches
Grace, Max, Kamekona, or any family drama
.....20 bicep curls
.....30 calf raises
.....20 crunches
Interviewing suspect or witness
.....15 shoulder presses
.....30 second wall sit
.....20 Russian twists
