Avatar: The Last Airbender arms, legs, abs.

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

"My cabbages!", "Yip yip!", Momo
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Sokka flirts, talks about food, or you see/hear about his boomerang
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Disguise, combo animals, shirtlessness
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Zuko mentions honor, Zuko gets his butt handed to him
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Bending
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Avatar State, Uncle Iroh, Katara is the voice of reason
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

 

Also, if you like the Avatar series, check out my themed scarves! Airbending, Firebending, Waterbending, and Earthbending. :)

Broadchurch arms, leg, abs.

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

Phone call
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Crying
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

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

Friend, family, person of interest, or suspect is interviewed
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Someone hides or destroys evidence, or tells a lie of omission
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Someone assures someone else "this didn't have anything to do with Danny"
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Face Off arms, legs, abs.

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

Judges are appreciative of an individual's work this week
One contestant compliments another
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Running in the warehouse/lab
Making a mold, opening a mold, cleaning a mold
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Personal back story or sharing from a contestant
Someone bemoans their place in the bottom last week
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Someone worries they might be going home this week
Judges think a contestant missed the mark, or disappointed them
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Someone is happy with their own work and is pleased with their progress
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Any time McKenzie Westmore and/or her father are onscreen
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

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