House of Cards arms, legs, abs.

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

Frank looks directly at or speaks into the camera
Ring tap or mention of Frank's ring
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Scene takes place in Frank’s office or home
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Texting, kissing, sleeping, or sex
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Rowing machine, running, or mention of exercise
Violence or threats of violence/harm
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Anyone eats, drinks, or smokes anything
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Phone call
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts