The Tudors arms, legs, abs.

Do just one body part (arms, legs, or abs), or all three if you're ambitious.

Torture, crying, someone dies
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

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

Yelling, tirade
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Eating, drinking, sleeping
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Singing, laughing, prayer
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Banishment, imprisonment, "reform", "reformation"
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Suits arms, legs, abs.

Do just one body part (arms, legs, or abs), or all three if you're ambitious.

“Do you have a sec?”, “Are you busy?”, “We need to talk.”
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Donna knows everything, or bribing occurs
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Drinking, sleeping, kissing, crying, can openers
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Sexual tension
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Mike’s secret, or firm in danger
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Pop culture reference
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Shark Week arms, legs, and abs.

Do just one body part (arms, legs, or abs) or all three if you're ambitious.

Australian or South African accent
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Victim tells their story
Shark expert or marine biologist gives background
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Human dies, seal dies, shark dies
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Diving cage, breaching shark, chum in the water
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Reenactment of an attack or stock footage
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Fossil or skeleton of shark jaws
CGI footage of shark anatomy
Discussion of length or weight of shark
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Nikita arms, legs, and abs.

Do just one body part (arms, legs, or abs) or all three if you're ambitious.

Debrief, interrogation, covert meeting or chat
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Gun is drawn, shots are fired, fist fight
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Cocktail dress, lingerie, or bathing suit
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Flashback, Birkoff, Nikita wears something other than black
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Flirting, kissing, or crying
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Someone dies, goes into hiding, switches sides, or lies as a double agent
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side