Scandal arms, legs, abs.

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

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

Scene takes place in Olivia's offices or her home
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Olivia wears white
Someone cries or looks like they're about to
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Sleeping, drinking, eating, or kissing
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Any mention of B613
Camera shot/shutter sounds
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Torture, fight, or other physical harm
Phone calls
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Veronica Mars arms, legs, abs.

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

Drinking, sleeping, eating, kissing
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Flashback, fight, or voice over
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Keith Mars or Wallace
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Veronica asks for a favor
Someone asks Veronica for a favor (or help in general)
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Investigative leg-work: stakeout, pictures, phone calls, internet search
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Weevil or a guidance counselor/principal/school authority
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

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

Intelligence arms, legs, abs.

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

Combat, training, or fist fight
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Virtual evidence wall/cyber render
Gabriel uses his chip for something in-depth
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Gun is drawn
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Riley - Gabriel banter
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Lilian Slater meets with someone in her office or clandestinely
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Scene takes place in a lab or Gabriel's apartment
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Agents of SHIELD arms, legs, and abs.

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

Combat, training, or fist fight
Superpowers
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Skye uses a computer
Reference to other MARVEL universe characters
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Anyone says SHIELD
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

May pilots the plane
Weapons of any kind are drawn or used
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Whispering, plotting, clandestine planning
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Scene takes place in Fitz-Simmons' lab, or they Do Science
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Supernatural arms, legs, abs.

Do just one body part (arms, legs, or abs), or all three if you're ambitious. (Obviously, some of these are dependent on the season you're watching.) By special request, for Erika. :) Enjoy!

Anyone or anything dies/is killed
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Anyone eats, drinks, cries, or sleeps
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Sam or Dean pretend to be law enforcement or otherwise lie about their identity
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Impala!
Castiel misses a pop culture reference
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Bobby says "idjits"
Anyone says "gank", "dude", or "awesome"
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Weapons, explosions, or fight
Sam and Dean hug or have A Talk 
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Chuck arms, legs, abs.

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

Scene takes place at Ellie and Awesome's apartment
"Stay in the car/van/room" or any version of this command said to Chuck
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Chuck flashes, Casey grunts
Someone eats, drinks, or sleeps
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Scene takes place at Sarah's cover-job
Someone says "intersect" or "spy"
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Scene takes place in the Buy More
Surveillance
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Kissing or nakedness
Conference call with Beckman
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Guns, bugs, explosions, or car chases
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches