Couch potatoes — brace yourselves. Your world is about to change. All those video games, movies and TV shows that you just have to watch and which serve as totally legitimate excuses for not getting into shape? Well, those things are now going to act as serious motivation to rock a six pack thanks to Neila Rey’s totally free, hand-illustrated, no-equipment visual workout routines, all based on your favorite flicks, TV series and video games.

The first step in your journey to a life with athletic thighs: Head to Neila’s website and download any of her pop-culture fitness posters, which, if you didn’t catch it the first time we said it, are totally free and contain hand-drawn workout routines that don’t require equipment or even the ability to read (but considering you’re looking at this post, we’ll assume you can). No matter if you want the finesse and precision of a Jedi knight or the survival skills of Katnis Everdeen, Neila’s got you covered.

The posters aren’t just randomized and named after your favorite flicks to get clicks. It’s much more complicated than that. Neila has perfected these routines over years of doing them herself, and she continues to change them when she finds better techniques to achieve her (and now your) goals.

And what goals are we referring to? Well, since Game of Thrones Season 4 just premiered, let’s look at The Lannister. It’s called that for a reason. It focuses on strengthening your sword arm. Modern day translation: upper body strength. So get ready to rock some push ups, punches and climbers. Neila promises, once you’ve done this a dozen times, you’ll have the “punishing sword grip you seek.” And if you really want the full effect, watch Game of Thrones while throwing those punches.

You can filter workouts based on whatever it is you’re after. Looking for strength? Then Aquaman, Ironman and The Hulk have you covered.

High-burn routines focus on what got you into looking for a high-burn workout in the first place (ahem, too many treats) and go by the names of Bring Me Some Pie, You Had Me at Bacon and Make Me a Sandwich.

If you need a quick pick-me-up between meetings, there’s even one dedicated to all those Michael Scott lovers out there titled The Office, and can be done while sitting in a chair. Then there’s the TV Workout that ensures you won’t miss a second of whatever action is happening on the tube. Basically there are TONS of workouts for fangirls of every shape and size.

Also, can we just talk about Neila herself for a second. Girl is ripped. Like whoa. And we can all appreciate that rare specimen that is equal parts knockout-hot athlete and big giant nerd. Considering her abs of steel and her detailed reasons why Aquaman would do her routine, we trust her on all accounts.

Ready to take your couch potato commitment to another level? Let us know in the comments below!