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