Person of Interest arms, legs, abs.

Do just one body part, or all three if you're ambitious.

Phone is cloned, system is hacked, person is researched
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Gun or other weapon is drawn, physical fight, or chase scene
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Scene takes place at the precinct, or a cop is seen
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Suggestive comments, flirting, bromance 
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Scene takes place in the base of operations/library
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Flashback or character backstory 
Alias, fake badge, undercover work
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

The 100 arms, legs, abs.

Do just one body part or all three if you're ambitious.

Scene takes place indoors
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Gun, knife, or other weapon drawn 
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Crying or kissing
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Injury, death, fight scene
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Yelling or mechanical tinkering
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Noble sacrifice or apology
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

Scorpion arms, legs, abs.

Do just one body part or all three if you're ambitious.

Scene takes place in the Scorpion garage 
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Gun or other weapon drawn 
Fight or chase scene
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Sylvester does math
Happy builds something/tinkers
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Ralph is mentioned or present in a scene
          .....15 tricep pushups
          .....20 sumo squats

          .....20 oblique/side crunches each side

Awkwardness between two characters 
Flirting
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Cabe barks orders at anyone 
Paige smooths something over
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

Supergirl arms, legs, abs.

Do just one body part or all three if you're ambitious.

Scene takes place at CatCo or you see Cat Grant
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Superpowers
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Fight or training
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Scene takes place at Kara's apartment 
Other Superman reference or lore
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Awkwardness between two characters 
Flirting
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Scene takes place at the DEO headquarters  or DEO is discussed
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

Miss Fisher's Murder Mysteries arms, legs, abs.

Do just one body part or all three if you're ambitious.

Phryne drives her car 
Someone is undercover
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Phryne draws a weapon or gets into a fight
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Phryne steals evidence from a crime scene 
Hugh is on the phone or taking notes
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Burt and Ces 
Scene takes place at the precinct
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Dead body is seen 
Jack and Phryne engage in flirtatious banter (or look at each other longingly)
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Eating, drinking, or scene takes place in the kitchen
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

The Flash arms, legs, abs.

Do just one body part or all three if you're ambitious.

Scene takes place anywhere in Star Labs
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Barry uses his powers
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Tech explanation, or someone Does Science
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Barry wears the Flash suit 
Scene takes place at Jitters
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Scene takes place in the precinct 
Villain uses their powers
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Character is awkward around character of the opposite sex 
Someone uses a villain's nickname
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

How To Get Away With Murder arms, legs, abs.

Do just one body part or all three if you're ambitious.

Scene takes place in a lecture hall or courtroom
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Any weapon is drawn, physical fight, or chase scene
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Sex, kissing, crying, eating, or drinking
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Flash forward 
Dead body 
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Scene takes place at anyone's home
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Annalise's stomp walk
Research
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

Quantico arms, legs, abs.

Do just one body part or all three if you're ambitious.

Scene takes place in Quantico classroom
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Gun or other weapon is drawn, physical fight, training, or chase scene
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Kissing, crying, eating, or drinking
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Scene takes place in Quantico dorm rooms
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Scene takes place in FBI offices or command center (either time frame)
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Flashback or character backstory 
Both twins are seen in the same shot
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

Blindspot arms, legs, abs.

Do just one body part, or all three if you're ambitious.

Patterson's lab or apartment
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Gun or other weapon is drawn, physical fight, or chase scene
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles  

Kissing, crying, eating, or drinking
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Pictures of tattoos, full body shot of Jane
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Scene takes place in FBI offices or Kurt Weller's home
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Tattoo has an additional meaning
Flashback or character backstory
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

The Blacklist arms, legs, abs.

Do just one body part, or all three if you're ambitious. 

Fedora (once per scene)
Sexual innuendo
          .....15 tricep pushups
          .....20 sumo squats
          .....20 oblique/side crunches each side

Reddington tic: eye twitch, or jaw roll/stretch/movement without speaking
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Scene takes place in/on a car, truck, plane, or boat
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Someone is tied up, restrained, detained, or otherwise held against their will
          .....15 lateral arm raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Fighting, chase scene, gun, or other weapon is drawn
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Scene takes place in the Post Office black site, or at Reddington or Elizabeth Keen’s current residence
          .....15 shoulder presses
          .....30 second wall sit
          .....20 Russian twists

BONUS: ...and if Dembe speaks during the episode, do one set of EVERYTHING.