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.

Beauty and the Beast arms, legs, abs.

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

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

Scene takes place in the precinct or Catherine's apartment
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Scene takes place on Vincent's boat or in JT's apartment/lab
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

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

Kissing, hugging, sexy times
Flashback
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

In a car or on the roof
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Arrow arms, abs, legs.

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

Arrows, fighting, chase scene
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Scene takes place in the precinct or any main character's home
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Scene takes place in the base of operations/secret lair
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Family members talk to each other
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Work out, exercise, or any time a male character is shirtless
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Felicity is an adorable, nerdy badass
Flashback
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts