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.