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