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.