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.