Longmire arms, legs, and abs.

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

Someone eats, drinks, or sleeps
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Suspect, witness, or victim is interviewed
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Gun is drawn, shots are fired, fist fight
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

"Reservation", Red Pony, Henry
          .....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

Dead body, bear, horse, or other animal
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Bob's Burgers arms, legs, abs.

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


Series of quick dramatic close ups
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Someone says the word "burger"
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Restaurant is in jeopardy
Restaurant is saved
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

Someone says "Dad" or "Bob"
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Tina makes a “uugggghh" sound or talks about horses or zombies
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Anyone sings or plays an instrument
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Teen Wolf arms, legs, abs.

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


Eye flash or "I'm the Alpha"
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Eating, drinking, or crossbow
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Lacrosse or other work out scene
          .....10 push ups
          .....20 jumping jacks
          .....10 leg lifts

Fight, injury, or death
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Shirtlessness or sarcasm
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Kissing, crying, hugging, sleeping
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Firefly and Serenity arms, legs, abs.

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


Scene takes place on the bridge, or group discussion in the kitchen
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Land on a planet, take off from a planet, crime, chase, or fight
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Shot of Serenity flying
          .....10 push ups
          .....20 jumping jacks
          .....10 straight leg lifts

"Shiny", "gorram", "rutting", or anything in Chinese
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Kissing, crying, or dying
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Weapons drawn
Shot of the engine room
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

 

Also, if you're a true Browncoat, check out my cunning Jayne Cobb mini top hat!

Lost abs, arms, legs.

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


Hatch, airplane, submarine, raft, boat, ship, or caves
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Flashback, flashforward, flashsideways
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Kissing, dying, crying
          .....10 push ups
          .....20 jumping jacks
          .....10 leg lifts

Weapon drawn, fighting, or running
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Any of the numbers: 4 8 15 16 23 42
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Raining, shirtlessness
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Glee arms, legs, abs.

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

Someone writes on the whiteboard or says "Mr. Schu"
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Solo or duet!
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Group number!
          .....10 push ups
          .....20 jumping jacks
          .....10 leg lifts

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

Verbal sparring or rapid-fire insults
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

OCD, coffee, Breadsticks, Figgins, or choreography
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Pretty Little Liars arms, abs, legs.

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


Kisses or tears
          .....30 second plank
          .....15 backward leg lifts each side
          .....20 bicycles

Someone uses a cell phone to call or text
          .....20 bicep curls
          .....30 calf raises
          .....20 crunches

Someone eats, sleeps, or drinks
          .....15 lateral raises
          .....15 forward leg lifts each side
          .....10 reverse crunches

Anyone makes reference to 'A'
          .....15 shoulder presses
          .....20 sumo squats
          .....20 Russian twists

Someone looks around or over their shoulder to see if they're being followed or watched
          .....15 tricep pushups
          .....30 second wall sit
          .....20 oblique/side crunches each side

Flashback!
          .....10 push ups
          .....20 jumping jacks
          .....10 leg lifts