Friends Workout

Feel free to comment to request additional series and movies, or if links to videos of any of the following exercises are needed.

Arms:
Joey says "How you doin'?":
Overhead tricep extensions. Secure exercise band to a steady surface, like a doorknob of a closed door.
Phoebe says or does something eccentric:
Chest press.
Rachel has a pity party:
Side planks, free arm overhead.
Ross says something nerdy; double-time if it is about the museum:
Push-ups, alternating wide with narrow. Include a clap between if you are able.


Legs:
Monica bosses the group:
Wall squats. 30 sec, 1 min, 1 min 30 sec, 2 min, 1 min 30 sec, 1 min, 30 sec pyramid.
They watch ugly naked guy, or other cameo character, from the porch or window:
Lunges, one set each side, forward, side and back.
Anyone says, "Oh! My! God!":
Squat jumps, with heel kicks.
Joey misunderstands something simple:
Toe touch to jump. Three sets of ten.

Abs:
Phoebe plays or sings a song in the cafe or apartment:
Standard crunches.
Ross exclaims, "But we were on a break!":
V-sits.
Phoebe talks about animals, her sister or her mother:
Roll-ups.
Someone references how Monica used to be fat:
Plank pyramid. Same intervals as wall squats, above.

Full body:
Someone smokes. Twice as many repetitions if that person is Chandler:
Jumping jacks.
Chandler says something sarcastic:
Downward facing dog to cobra, reverse and repeat for three sets of ten.

Ross gets divorced or talks about divorce:
5 min jumping rope.
You hear "I'll Be There For You," performed by The Rembrandts:
2 min freestyle dance party.

Gilmore Girls Workout

This workout utilizes an exercise band, noted by asterisks.

This routine also involves several yoga and pilates poses and exercises.

(If you need links to demonstrations of the various exercises below, feel free to comment and I will post the links as a reply.)

For each item, complete three sets of ten reps, or until you spot the next item on the list in the episode, whichever comes first:

Arms:
If Lorelai says something youthful, or even childish:
Shoulder press.*

When Harvard or Yale is mentioned:
Lateral raises.*

Whenever Paris makes a sarcastic quip:
Seated row.*

Emily stands up to Lorelai regarding Rory's best interests:
Side plank, 30 seconds, 1 minute and 1 minute 30 seconds each side.

Anytime Sooki gets hurt:
Wide-stance push-ups.


Legs:
Someone is drinking coffee:
Lunges and side lunges. Three sets of ten each kind and each side.

Every time Lorelai or Rory eat at Luke's:
Tree pose.

When Rory and Lorelai are eating at Luke's together:
Warrior pose.

Every time Jackson seems effeminate:
Jumping squats with heel kicks.


Abs/Back:
Every time Rory acts like a mom:
Cobra crunches.

Whenever Babette's garden gnome, Pierpon, is seen or mentioned:
Cat, cow, downward facing dog pose, rotation.

For every town meeting:
Superman back crunches.

Every time Luke starts an argument or debate:
Superman, opposite arm/opposite leg crunches.

When Emily or Richard offer to pay for something:
Jumping supermans. Start out reaching for your toes then reach up as you jump up, repeat ten times for three sets.


Full Body:
Every time someone mentions "Al's Pancake House":
Simultaneous squats and bicep curls.*

If Luke or Lorelai show interest in each other:
Burpees.

When Michel is nice (or fake-nice to appease Lorelai):
Sun salutations.

Orange Is The New Black Workout

This workout utilizes an exercise band, noted by asterisks. You can purchase these at online retailers, such as Amazon, where they are relatively inexpensive.

(If you need links to demonstrations of the various exercises below, feel free to comment and I will post the links as a reply.)

For each item, complete three sets of ten reps, or until you spot the next item on the list in the episode, whichever comes first:

Arms:

Piper experiences white guilt:

Bicep curls.*

A fight occurs in the cafeteria:

Tricep extension.*

Piper has a hippie-like hairstyle in a flashback:

Couch-side dips: brace your arms on the edge of the couch, secure your legs straight out in front of you and dip until your arms are between a 45 and 90 degree angle.

Any sex scene:

Push-ups.

Sophia sasses someone:
Block, punch, hook boxing moves. 3x10 reps each side.

Legs:

Taystee is dancing:
Free-style dance until the exercise, or 5 minutes, whichever comes first.

Piper blames someone else for her problems:

Tai bo-style side kicks.

Larry’s parents disapprove of Piper:

Squats, three sets of ten. First set, wide. Second set, narrow. Third set, side.

A passage from the Bible is read aloud:
Alternating lunges and side lunges, three sets each side.

Abs:

Cameo by Alex Vause’s eyebrows:

Planks: 30 seconds, 1 minute, 1 minute 30 seconds, 2 minutes. 

There is a fight in the cafeteria:

Planks with rotating leg lifts.

Shower scene:

Toe touch crunches.

A character speaks Spanish or Russian:

Bicycle crunches.

Nicky hits on an inmate:

Leg roll-ups.

Full body:

A new inmate arrives:

Jumping jacks.

An inmate leaves Litchfield:
Jump rope, 30 seconds and 1 minute intervals.

Grey's Anatomy Workout

The pacing of this show lends itself better to yoga and body weight exercises than some of the other shows I've seen. This routine is largely based on yoga, pilates and other similar body weight exercises. For the yoga exercise, assume three sets of 10 reps. You may choose to rest for 1-2 minutes between each set. Make sure that you are moving at a comfortable pace and not rushing these exercises. 

You may not have enough time to complete the set before the next item comes up in the plot. If this occurs, merely pause the episode to complete your sets or continue working out until you have completed 15-30 minutes of exercise at a comfortable pace. (Remember my disclaimer from last post, I am not a personal trainer nor a doctor, so feel free to verify with them if this, or any other, exercise plan is right for you).

Feel free to leave a comment if you need a link to a how-to guide for any of the exercises below.

Also, let me know if you have any ideas for television series on Netflix or movies that you would like to take to the gym!

Arms:
You see a shot of the Space Needle:
Tricep extensions.
Derek's Sidekick mobile phone:
Single leg extensions.
You see the Port of Seattle fly over shot of the orange cranes on Harbor Island:
Push-ups.
You see a shot of the Catwalk, the bridge in the main lobby of Seattle Grace:
Side planks.
Someone mentions pain: 
Seated tricep push-ups.
Legs:
Code (plus anything) is mentioned:
Warrior pose.
Someone asks, "What are you doing?":
Bridge pose.
Someone asks for a page: 
Palm tree pose.
Someone mentions a room number:
Standing knee pose.
Someone talks about an STD:
Dance pose.
Abs:
There is a conversation in the women's bathroom:
Half moon pose.
Alex exercises:
Chair pose.
Izzy bakes:
Plank.
The interns take bets:
Torso twists.
Dr. Isobel Stevens introduces herself as "Izzie":
Shoulder stand.
Full body:
Cristina rides her motorcycle:
Sun salutation.
Meredith is in Derek's car:
Cobra (back).
The interns fight over patients:
Squat rows.
The doctors have a nickname for a patient:
Lunge with overhead press.
One of the couples on staff has a tense or dramatic moment:
Opposite arm/opposite leg lift (from kneeling position).
Someone says, "Scrub up":
Downward facing dog pose.

Welcome to my blog

Hello!

I wanted to take a moment to write a brief message to introduce myself, and my new blog.

I watch a lot of television.

Well, let me back up. I haven't always watched a lot of television, but I do now. Of course, I can quit any time I want.

My parents didn't buy a television set until I was five years-old. There was no cable TV package until I had already graduated from high school and was out of the house.

Now you might be thinking, "Wow! You are so lucky! Think of all the time you have been able to devote to intellectual and physical pursuits over the years..." Or you might be in the, "Oh my gosh! You missed out on all the seasons of THE. BEST. SHOW. EVER! We must catch you up to speed immediately," group. I have friends in both camps and I feel as though after several years of practice navigating the waters of both camps that I can help provide a new diversion to folks living in either camp (or somewhere in between).

Early on in my career I took a corporate job where I discovered just how relevant maintaining a Netflix account can be in the corporate world. I would guess that approximately 95% of office water cooler chatter, you know the part of the day that people actually remember and isn't marked by the blur of repetition and monotony of the cubicle life (the above percentage is a non-scientific estimate, intended for entertainment purposes only).

To make a long story even longer (I initially wrote this post as: "This is a blog. You know what to do with it."), I find many series and movies to be fairly repetitive. One thing I learned at seventeen years-old (to my child-like wonder and amazement) is that many people capitalize on this repetition, even going so far as to develop and play drinking games based on repeated plot and subplot lines. Now I still have not had the opportunity to participate in one such game, I do find these games inspirational in writing this blog.

As an avid reader, bored TV watcher and fitness enthusiast, I give you "The Netflix Binge Watcher's Exercise Routines" blog! No, I won't ask you to try saying that three times fast. I probably could have chose a shorter title (hindsight).

Basically if you are watching (or re-watching, I don't judge) a popular series or movie, I just might have already posted or be able to post a workout for you based on the plot and themes. These workouts are designed to be completed with minimal equipment. So far I have used 5lb dumbells, a yoga mat and a Thera-Band, because that's about as much as I would like to invest in my own home gym. I also have one of those small balls made for adding resistance for inner thigh and behind the knees type exercises, and I may toss some moves in that involve that little piece of equipment, but you can always substitute a folded blanket or towel.

Comment sections would be a great place to post a series that you'd like to workout to. I also recognize that these might not eat up an entire episode, so a good rule of thumb is to complete 15 or more minutes of exercise. If the episode you are watching did not provide you with enough material, you can complete the circuit the old fashioned way during the episode (or after, if you are completely sucked in).

Oh! I almost forgot. If you'd like to be a guest writer (or happen to be a plot expert on a particular series) go ahead and let me know by commenting or shooting me an email at: sarahmcr@gmail.com.

One last thing, this blog is just for fun. I am in no way certified in anything related to fitness nor do I possess a medical degree of any kind. You should talk to your doctor and personal trainer about technique and if an exercise program like this is right for you.

I do possess a Bachelors degree in English Literature which I suppose qualifies me to assess the plots, characters and themes of television shows in a way, but I won't bore you with too many character analyses here.

Enjoy!

The Office Workout

This workout utilizes an exercise band, also commonly called a Thera-Band (this is only one brand name of many similar styles of products). You can purchase these at online retailers, such as Amazon, and they are relatively inexpensive. Many come with suggested exercise routines, as well. I bought mine at Big 5 Sporting Goods several years ago, for under ten dollars. 

(If you need links to demonstrations of the various exercises below, feel free to comment and I will post the links as a reply.)

For each item, complete three sets of ten reps, or until you spot the next item on the list in the episode, whichever comes first:

Arms:

Dwight and Angela have a secret meeting:

Bicep curls: two sets full, single set partial curl 

(Carrie Dorr has a great demo of the partial bicep curls in the "Studio Series: 1" video of the Pure Barre video series; all exercises will be using a Thera-Band in this workout, unless otherwise noted)

Michael demonstrates his social ineptitude:

Tricep extensions

Close up or interview with Stanley:

Bent row (as demonstrated here)

Michael disses Toby:

Lying pullover (also from the same article, which highlights various resistance band exercises, found here)

Dwight talks about his farm:

Reverse flye (from this workout video)

Pam and Jim exchange looks:

Resisted pushup (from this site, but also in the short video, linked above)

Legs:

Jim plays a prank on Dwight:

Prone leg curls, three sets each side

(Double-time speed if the prank involves Jell-o gelatin)

Jim makes his classic look (above) towards the camera after another character makes a statement:

Standing adductor, three sets each side

(this is the Thera-Band version of the "Inner Thigh Press" from The Big Bang Theory Workout; add tension by looping the of the ends of the Thera-Band around your ankle or arch of your foot and creating light tension)

Michael hits on a woman:

Ankle flexion, full range of motion, three sets each side

Jan shows up:

Side lunge/squats (as shown in this handy .gif here), three sets each side

Any of Michael's girlfriends or ex-girlfriends make an appearance:

Rotating lunge and row (found here)

Abs:

Andy is referred to (or refers to himself) as "Nard Dog":

Plank for 1.5 mins each rep

Erin's voice sounds perky or chipper:

Standard crunch

Cecilia Halpert is mentioned or makes an appearance:

Reverse crunch

Kelly or Michael harass Ryan:

Bicycle crunch

An interesting conversation takes place at the vending machine:

V-sits

Full body:

Any time Michael references gender, sexuality, race, etc.:
Squat with overhead press (there is a great illustration of this exercise here)

Michael mentions Jan's fake boobs:
Side lunge with side raise (found on the same site as the previous exercise)

Dwight attempts to one-up Michael:
Horse stance cross (from this webpage)

Steve Carell (Michael) wrote or directed the episode:
Monster walk, three sets each side (found here)

B.J. Novak (Ryan) wrote or directed the episode:

Sliding plie squat pull (photos here)

You see Creed in the background of the scene, or he appears in an interview clip:

Bridge kick press (from the same site as above)

Phyllis reveals something embarrassing about Michael in high school:
Bow and arrow pull (from this video)

The Big Bang Theory Workout

This routine utilizes 5lb (or your current weight) dumbbells and your own body weight for the remainder of the exercises.

For each item, complete three sets of ten reps, or until you spot the next item on the list in the episode, whichever comes first:


Arms:
Sheldon knocks on Penny's door (e.g. Knock knock knock, Penny, repeat...):
Complete sets of arm circles with five pound dumbbells

Someone references a video game:
Chest press with five or ten pound dumbbells

Sheldon tells someone to get out of his spot or Sheldon sits in his spot:
Shoulder raises with five pounds

You see Penny sporting loungewear:
Narrow push-ups

The Guys eat at the Cheesecake Factory:
Wide push-ups

Someone mentions Star Trek or Star Wars:
Standard push-ups


Legs:
Sheldon wears his flash costume or green lantern tee shirt:
Plie squats

Sheldon says "I'm not crazy, my mother had me tested" or otherwise mentions mental health issues:
Squat jumps

Someone makes fun of the fact that Howard doesn't have his PhD:
Inner Thigh Press (this website calls it "Inner Thigh Attitude Pulse," on page 5 of 9)

Raj talks about India:
Side lunges

Raj's sister Priya shows up or someone mentions that she dated Leonard:
Standard lunges

Amy kisses Sheldon:
Side leg lifts (these are also known as Crescent Kicks from 4 of 9 on the same page as above)

Bernadette imitates Howard's mother:
Bridge for 1 min each rep


Abs:
Sheldon mentions trains:
Plank for 1 min each rep

Sheldon mentions some reference to Leonard or Penny possessing lower IQ:
Reverse crunch

Howard makes an inappropriate, uncomfortable or lewd comment:
Bicycle crunches

Howard mentions living with his mother:
Roll ups

Bernadette whines:
Toe reaches


Full body:
Penny, Amy or Sheldon sing Soft Kitty:
Criss cross jumping jacks (there is a good demo of this exercise here)

Someone mentions Steven Hawking or Howard impersonates Hawking:
Burpees (here is a demo of this exercise)