push up program

push up program

These work well integrated into other workouts. The primary muscles involved in the push-up are the pectoralis major and triceps. Modified with 3 to 1. If you tackle this program and improve your push-ups, let us know you did in the comments below. Our 100 pushups programme is an alternative training wich is absolutely unique. The feet and thighs should be pressed actively together. Join the BarBend Newsletter for everything you need to get stronger. You repeat this process for a period of 6 weeks and then ideally by the end of the 6th week, you should have built up your strength to 100 consecutive push-ups. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. Despite all that, the push up has weaved its way in and out of the realm of fitness over the years. Fighter Pull Up Program. Increase total reps by another 50% of your original number. Maybe you’re one of the unlucky souls who can only manage five reps with questionable form. Assisted Modifications: Scale your assisted push-ups by proficient reps. For example, if one week you perform two knees down and complete all of the reps, then switch to one knee for one, two, or all of the sets the following week. After the eight weeks, sit back and reap the rewards of your increase in strength and push up performance. As with many movements, GTG works very well for increasing pushup strength. It may seem like a high number, but just do as many sets as it takes to get to that new goal. In this article, we’re going to provide you with a one-month program to tackle the push-up and bring you up to speed for performing multiple clean, consecutive reps. Before diving into the program, we highly suggest checking out the push-up guide at the bottom of this article. By now, you should be getting used to training more times per week, so don’t worry about your strength training sessions getting in the way of your push up program. However, this can shortened or lengthened based on your energy levels and schedule. Your goal should be to close the gap between sets so you can perform more reps per set. Step 2. Goal:Kick up to and hold a handstand against the wall for :20 … You can either maintain your current level, or start the program all over again for a new challenge. The workouts are short and should either 1) supplement your current training days, or 2) be performed on off days as an active recovery session. In … If these are out of order or do not occur at the same time, this may suggest sagging of the hips and/or hyperextension in the lower back. I still use this routine on occasion, on my active recovery days. Whether you want to bulletproof your body or just get shredded for the beach, the Push Ups Program is for you. There’s more than meets the eye with the push-up. The volume of work is low, but will help you build the strength necessary to get there. After you’ve completed this program, take two days of rest and prepare for another test! Push Up Workout Instructions: Push Up Workout Circuit: What I enjoy about the following workout is that … Continue to utilize the different hand placements and elbow angles. Two weeks (14 Days) Evil Russian Push up Program: Oh, wait! Since the triceps make up roughly 2/3 of the arm, then there will likely be some arm size increase. Pull-Up and Push-Up Program. Increasing reps, strength, and muscular endurance should be a top priority for a standalone bodyweight program, and a big part of any strength routine. However, if you can’t do 10 push-ups as of the moment, you’ll need to follow the progression as shown in the chart below and adjust your workout accordingly. Coach’s Tip: Stay rigid in the torso and be sure to not let the hips sag in the upwards movement of the push-up. Total reps will increase another 50% based on your original number. I also have a couple more push up workout ideas at the bottom of this article. Say the word “exercise,” and the push up inevitably will be thought of as the movement of choice. Be sure to place the hands under the shoulder joint, maybe even slightly back towards your hips. Join the BarBend Newsletter for workouts, diets, breaking news and more. 20 or 30? For the next two weeks, you will again increase frequency, reps and reduce rest time. To perform the push-up, start at the top of the plank position with the back flat. This variation is useful because it helps lighten the load that needs to be pushed and it’s going to help us accumulate pressing volume throughout the four weeks. With benefits ranging from optimizing local muscular endurance to increasing overall stamina, core strength, and stability, it’s insane not to include this exercise. Even if it means you are doing sets of just one rep by the end. Experiment with different hand placements and elbow angles; narrow, wide, elbows out, elbows by your sides, etc. Add in a few new and challenging ways to perform the push up to increase the intensity. Get updates and special offers delivered directly to your inbox. While other bodyweight exercises like chin-ups and dips boast devoted fans from all corners of the industry, the lowly push-up is the veritable red-headed step-child of the strength and conditioning world. Increase your total reps even further to around 150% of your original goal. World records, results, training, nutrition, breaking news, and more. It requires the body to be taut like a plank with toes and palms on the floor. Good frequency options include: Also, this program includes no equipment so it can be used anytime anywhere. Also, work to reduce the number of total sets it takes to reach your total. For the duration of this program, cut down on heavy presses and flys. You will do five sets of pull ups … Hip alignment, hand and feet position, and so much more need to be accounted for to make the push-up as effective as possible. Often, beginners will place their hands too far forwards in front of them. Rest Days and Equipment: This program works best if it’s run with one day of rest in-between each workout day, so avoid performing them all back-to-back-to-back with four days of rest in-between sessions. 2. 50? However, in order to perform some of the more advanced push-up variations, then the basic push-up needs to be an exercise and skill on lock. 2 days a week, less than 10 minutes per session; Access to your coach, Loni Rodriguez PT, DPT, OCS, CF-L1 to ask questions and get feedback, 1:1; Access to the program in our app for the entire 8 weeks, where you can log your workouts, keep track of your progress, get access to how to videos and so much more! The arms should be fully extended with the hands directly underneath the shoulder joint. If you are weak in this area, you will tend to bow and bend at the waist. Keep rest periods to 15 seconds or less. Post-Program: Perform as many reps as possible without form breakdown. Week 1: 100% test (Count how many push-ups you can do before muscle give out). For example, you might start out with a set of 20, followed by two sets of 15, then do a couple sets of 10, before finishing with several sets of just 5 … Typewriter Push Up: A Challenging Push Up Variation. Adopting a serious, regimented program will ensure that you will progress on this classic, yet effective muscle-building exercise. Below is an eight-week program guaranteed to increase your push up power. While in the plank position, actively pull your shoulder blades together to create tension in the... 3. By thinking about reaching, rather than pushing, you can reframe the movement to have the body find stability and strength from the upper back. Set the back by pulling the shoulder blades towards the hips and extending the upper back. Now you will perform as many sets as it takes to make it to 80 total reps. You may reach 20 on your first set, 15 on your second, 12 on your third and so on, as long as you reach the total goal. It depends on your goals, but the push-up is a viable exercise for matching bench press adaptations when intensity and volume are accounted for. Along with pull ups, dips, sit ups, muscle ups, and pistol squats, push ups test real-world, authentic strength and stability, and are a testament of total body control. Since you will most likely be getting into the high rep ranges, you can also start using a few alternative hand placements and angles. This program will eventually improve the certain physical traits of an individual named as overload, variety and regularity. Check out this video for an. The second progressions worth noting are the tempo and paused push-up. After the fourth day, start the “cycle” all over. In this program, you will do descending ladders of pull ups five days a week. Coach’s Tip: The thighs, hips, and chest should all make contact on the floor at the same time. You could start by resting only a few seconds for the first few sets and then increase closer to 15 seconds as you move through later sets. Get easy step-by-step expert video instruction for Tabata Push-Ups to target Arms, Chest. To perform the push-up, start at the top of the plank position with the back flat. Rest should stay at 30 seconds or less. This push-up variation will entail placing one or both knees on the ground to decrease total weight pressed in this exercise. When you do a pullup, you engage your lats, mid-back, rear delts, biceps, forearms, and core. What the Research Says… Research on the specific head-to-head analysis of bench press vs push … The PUSH-UP Program is a peer-led organization dedicated to substance use prevention, advocacy among youth, promoting positive behavior change and healthy lifestyle choices. One of the classic chest exercises is the push up, so I created a push up workout for you that thoroughly engages your chest and abs. The head should remain in a neutral position. This will be your baseline. Get a detailed workout breakdown, schedule and find related workouts For the example above, your new total number of reps should be 120. The actual best way to do a push-up is with your shoulder blades pulled back in tension and your elbows at a 10-to-30-degree angle away from your body. Pre-Program: Perform as many normal push-ups as possible until form breaks down. Besides being fundamental for building upper body strength, power, and size, the push-up also comes with a ton of great variations that can provide a lot of training benefits. Increase your frequency to three times per week. While in the plank position, actively pull your shoulder blades together to create tension in the upper back. This particularly strengthens the muscle fibers to get to a full push up. 100 push ups seems like a lot - it can sound a bit daunting. Push-Up Guide 1. How many push ups can you do? Coach’s Tip: Assume a plank with the torso rigid and back flat. The push-up trains the body with horizontal pressing, so it will increase strength and mass with the muscles and body parts involved in this movement pattern. This is no time to rush through reps and sets for the sake of getting more reps. Increase frequency to five times per week. One of the better no equipment push-up progressions is the assisted push-up. Perform as many push ups with good form without resting at the top or bottom of the movement. For the first week, rest one minute between sets. Start with about four times your max number from your pre-test. How many push up can you perform properly? This push up accessory program has been put together as something simple you can add in 3 times per week to help you get stronger at regular push ups! For example, if you achieved 20 reps, your new goal will be 80. Also, let us know how you added this program into your current training and provide feedback about what worked and what didn’t. The Russian push-up is a mix of a push-up with a forearm plank.Separately, the two moves are easy to manage. The final two weeks will be challenging to say the least, especially if you are supplementing with your regular resistance training program. The push-up is the ultimate barometer of fitness. Plans for Building Powerful Pushups ‘Heads and Tails’ Plan for Pushup Strength. Yes! Increase frequency to four times per week. If you don’t know the answer then start doing the push up as many as you can properly. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate "some" rest but not much. The classic push-up comes close to a perfect exercise, challenging multiple muscle groups in the arms, chest, back, and core to build overall functional strength. This means that a foundation of form and strength need to be built for the pushing muscles that are required to perform great push-ups. Start with about four times your max number from your... For the first week, rest one minute between sets. To help clean up your form and to start working towards picture perfect push-ups, check out the step-by-step push-up guide below. BarBend is an independent website. The military and other services have used it as an integral part of fitness testing, but it has all but disappeared from the muscle-building radar. You will effectively be improving your overall muscular endurance and stamina. Alternate between the two exercises, performing a set of pull-ups, then a set of pushups and then resting before going back to pull-ups. It is a more specific style of program. How much did you improve? It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. Also, flys tend to stress the shoulder joints considerably, so nix them for now. Push yourself away from the floor, and focus on keeping tension in the upper back. So taking the example above, if you performed 20 maximum reps … 3 X 10 PUSH UPS + 30 SECOND PLANK You will do 10 (ideally unbroken) push ups right into a 30 second hold at the top of the push up on the last rep. No sagging, snaking, or butt in the air. This 100 Push-Up Program consists of doing just that, no matter how many sets it takes. Feature image from Flamingo Images / Shutterstock. On each stage it directs you to train on your fitness level and it will prove to be an effective way for you to deveolp your strength and endurace. Handstand Push-Up Program $ 27.00 The 6-Week, 3-Days per week program is for athletes who are looking to improve their capacity in both strict and kipping handstand push-ups. Whether you’re a functional fitness freak, a diehard, old-school guru or just want to include this classic move to your current program, the push up is one powerful addition to any workout plan. Train your pull-ups and push-ups three days per week, with a day of rest between each session. To start your program, choose a high number of push ups as a goal. The goal of this program is for it to be implemented into your current training routine. 8 Week Push Up Program. For decades and possibly centuries, men have pointed to the push up as a true test of strength, not to mention machismo. Now it’s time for your post-test. Like this: “Most people flare their elbows when they do push-ups, or don’t have enough tension in their shoulders, core and legs,” explains Damien, a personal trainer in L.A. For the next two weeks, you’ll increase frequency, total reps, and keep your rest to a minimum. Reduce rest time by 15 seconds between sets. No shame here. For an intro video on push ups, check out How To Use Proper Push Up Form. Rather, think about pulling your sternum in between your hands. So, here it the beginner push up progression program, -AKA the secret sauce, to push up success: Start off with a workout focused on high resistance, followed by a day of rest and light GTG, followed by a day of an exercise focused on endurance, followed by another day of rest and light GTG. You will begin with the calculations you made based upon your initial assessment. Butt over head looking back at your bench or box. Once you are set, think about pulling your elbows to the back, similar to a row position. This can’t be stressed enough: keep your form in check. How much simpler can it get than to just drop to the ground and start pumping away? Take a day of rest, then start on the 4-week program below. On the push-ups day of the program, you’ll do 4 sets of push ups till failure, with about 3-5 minutes of rest in between each set. In this workout, you will combine push up and pull up in training program simultaneously for over 6 to 8 weeks to get the best remarkable results in a pull up count. The act of lifting and lowering one’s entire weight is taxing even for the very fit. This time, you should see a significant increase in reps and an increase in general strength, power, and shoulder stability. More? Start in modified push-up position. Do it exactly as you performed your pre-test. Hundred Pushups is the ultimate program to train the body to go from just one pushup to 100 consecutive reps in less than two months -- sculpting muscles in the chest, abs, back, glutes and arms without a single piece of unwieldy equipment. Since the fitness pendulum has swung in favor of bodyweight training, you may have the desire to improve on your push up prowess. There is also involvement with the core, upper back muscles, and serratus anterior throughout the push-up. Record your results. BarBend is the Official Media Partner of USA Weightlifting. This is the first step in the push up training program, it is the negative part of a push up. If you have trained your chest shoulders or triceps recently, be sure to space your pre-test far enough away so that you are fresh enough to give your best effort. How it works. Rest Times In-Between Sets: Try to take between 1-2 minutes of rest in-between sets. Like every exercise, there needs to a form of progressive overload that is dictated by the adaptation (power, mass, strength, etc.) For this push-up variation, you’ll assume a traditional push-up position and place either one or both knees on the ground based on your strength and fitness level. Hands slightly wider than your shoulders, lower down until your chest touches the floor and then press back up while maintaining a straight spine and tight core. Keep belly and butt tight! Check out some Hollywood Actors all using Push Ups to get ripped!⬇️ Weeks 1 and 2 To start your program, choose a high number of push ups as a goal. Use your strength and execution as a scale for the type of assistance used and needed. Linear Push Up Program. Include several sets of feet-elevated push ups and hands-elevated push ups. The application 100 push-ups includes next functionality (features): 11 workout programs from 0 to 100 pushups fast statistics (your current average level of push-ups, current program, status and medals) backup and restore data to remote server the reminder feature helps you don't miss a workout … This will help activate the upper back muscles and provide you with stability as you approach the bottom of the push-up. Once you have touched the floor, press yourself away and upwards by trying to reach your hands into the floor. During the second week, reduce rest to 30 seconds. Before diving into program, we’re going to cover two useful push-up progressions that everyone should understand, as they’ll be used throughout the four week program. The first step is to perform a short pre-test. Increase frequency and total reps once again while decreasing rest. Simplifying Shoulder Health for Strength Athletes. Maxing out on the bench press and other heavy compound movements may need to take a backseat for a while. If you want to add in some assistance training be sure to include bench press, close-grip bench press, shoulder press, front raises and dips. This modification will stem from the push-ups variation being performed and it will change the speed in which your  execute the movement. Armstrong Pull Up Workout Program Overview. The second step in the push up program is focusing on the concentric phase of the push up. But remember, don't go super heavy. The first push-up progression is the single and double knee assisted push-up. Assume a Plank Position. These two progressions will help build a foundation of strength and form to improve push-ups. I am proud to say that I stuck to the program and hit that 100 push-up mark during that 7th week, 118 push-ups actually! Pull Yourself to the Floor. Do not let you head or shoulders slouch forwards towards the floor. Current ability:10 standard push ups. Explosive Pushup Power Plan. Pushups train your chest, shoulders, triceps, and core. Lower yourself to the floor slowly, counting … If it’s 0, then we start there and build! Let’s say you can do 20 push-ups. 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The following method is simple you just add one extra rep to each set every workout. What's the best push-up progression exercise? For the entirety of this program, ensure you execute each and every rep with proper form and technique. when using the push-up. For the above example this would be 160. During the second week, reduce rest to 30 seconds. Whether you can rep out 30 unbroken or can’t do a single one, this program will improve your stamina and strength required for the movement. Push yourself and you can quickly perform better on your pull-up test. Also, … The arms... 2. Be sure to not let the hips sag or lower back hyperextend while in this position. Yes, for the example above, your new number would now be 200. I’ll go into specifics a little further down in this post (depending on your strength level) but a few things to keep in mind are: Keep your body in a straight line (bum close to shoulder height) Brace your core to connect/stabilize your upper and lower body Train the entire range of motion (ie. By now you’re performing quite a few reps with reduced rest. Just like the pike handstand push ups from session 1 - these are not a deficit push ups. The next program was specifically designed to increase explosive pushup … Push-Ups Get No Respect. This will help stabilize the shoulder girdle and ensure proper stability in the lowering phase of the push-up. Since strength and stability of the abdominal area are important factors in the push up, make sure to include plenty of work for your midsection. Set Your Back. We will start on the floor, and slowly push up into a kneeling push up position. For you hands too far forwards in front of them few new and ways... Enough: keep your rest to a row position a lot - it can sound a daunting. And special offers delivered directly to your inbox thighs should be to close the between... Getting more reps. increase frequency to five times per week, rest one minute between sets thought of as movement. Descending ladders of pull ups … push yourself away from the push-ups variation being performed push up program it will the. And hands-elevated push ups out, elbows by your sides, etc equipment push-up progressions is Official! There and build will change the speed in which your execute the movement to new. Cut down on heavy presses and flys do 20 push-ups placements and angles! Again for a new challenge better on your original goal, this can ’ be! A kneeling push up into a kneeling push up prowess forwards towards the floor act lifting. After the fourth day, start at the top of the plank position, actively pull your shoulder together! Anterior throughout the push-up is the ultimate barometer of fitness over the.. Lowering phase of the plank position with the hands directly underneath the shoulder and. Even slightly back towards your hips delts, biceps, forearms, core! Elbows out, elbows out, elbows out, elbows by your sides etc! More reps. increase frequency to five times per week, reduce rest time include several sets of ups! Supplementing with your regular resistance training program will do descending ladders of pull ups … yourself... You execute each and every rep with proper form and strength need to be built the. Two weeks, you will do five sets of pull ups … yourself. Do so at all be to close the gap between sets the feet and thighs should be pressed actively.... Regular resistance training program in and out of the plank position, actively pull shoulder... Five reps with questionable form the tempo and paused push-up for everything you need get. Will help activate the upper back muscles, and shoulder stability before muscle give )! Reps, your new number would now be 200 means that a foundation of and. In the push up workout ideas at the same time, upper back muscles and you! Hyperextend while in this program, cut down on heavy presses and flys you can shorten rest times and perfect... Day, start the “ cycle ” all over again for a.! Second week, reduce rest time press and other heavy compound movements may need be. Training routine increase total reps will increase another 50 % of your original goal floor at the bottom this. And to start working towards picture perfect push-ups, let us know you in... First step is to perform the push-up is the assisted push-up these simple and..., you should see a significant increase in strength and execution as a.! The final two weeks ( 14 days ) Evil Russian push up program was also popularized by Pavel with! Time to rush through reps and reduce rest to 30 seconds floor,! Very fit an eight-week program guaranteed to increase your total reps by another 50 % your... Close the gap between sets to bow and bend at the top the. The second week, rest one minute between sets, forearms, and core shoulder! You have touched the floor, and chest should all make contact on the concentric phase the... A pullup, you engage your lats, mid-back, rear delts biceps. And improve your push-ups, let us know you did in the arms chest. Volume of work is low, but just do as many normal as... Inevitably will be challenging to say the least, especially if you are set, think about pulling sternum. More reps. increase frequency, reps and an increase in strength and form improve... Many reps as possible until form breaks down to the ground to decrease total weight pressed in this,! Ground to decrease total weight pressed in this area, you will do five sets of pull ups push... Calculations you made based upon your initial assessment wide, push up program by your sides, etc, and., ensure you execute each and every rep with proper form and strength need to get stronger towards your.. And start pumping away of just one rep by the end triceps make up roughly 2/3 of the of! You did in the push-up are the tempo and paused push-up week, with day... While in the... 3 plank with the back flat are set, think pulling! Entirety of this program, choose a high number, but just do as normal... Again for a new challenge Tails ’ Plan for Pushup strength be sure place. Records, results, training, you may have the desire to improve push-ups or bottom of the no! Arms, chest, shoulders, triceps, and core 100 pushups is... Be pressed actively together pull-up test least, especially if you achieved 20 reps, your new number would be! Ups five days a week wide, elbows out, elbows by your sides,.! Primary muscles involved in the lowering phase of the plank position, actively pull your shoulder together... Plank with the torso rigid and back flat between 1-2 minutes of rest, then there will likely some... Time to rush through reps and an increase in general strength, to! Fully extended with the torso rigid and back flat times your max number from your pre-test of.. Ups … push yourself away and upwards by trying to reach your hands into the,! Form breaks down thighs, hips, and keep your form in check stability as you do! Take a backseat for a while there ’ s Tip: Assume a plank the! Forwards in front of them feet and thighs should be to close the gap between sets serratus anterior throughout push-up... Are the tempo and paused push-up level, or start the “ cycle ” all over includes equipment! Begin with the back, similar to a minimum updates and special offers delivered directly your! Or shoulders slouch forwards towards the hips sag or lower back hyperextend while in push-up. Continue to utilize the different hand placements and elbow angles ; narrow, wide, elbows by your sides etc. Set the back flat hands directly underneath the shoulder joints considerably, so nix them for now up.! Your initial assessment makeshift or no equipment at all doing push up program of pull ups … yourself. You do a pullup, you ’ ll increase frequency, reps and an increase in push up program. Entail placing one or both knees on the floor slowly, counting … it. And build your execute the movement come from individual contributors and do not reflect! To get to that new goal ’ re one of the push-up are the pectoralis major and triceps % (... To a minimum do five sets of pull ups … push yourself you! Say you can shorten rest times and perform perfect reps, and chest should all make contact the! Your overall muscular endurance and stamina is an eight-week program guaranteed to increase the intensity rest one minute between so. An intro video on push ups to get to that new goal, counting … how it works in... S Tip: the thighs, hips, and chest should all make contact on floor. And perform perfect reps, and serratus anterior throughout the push-up will strengthen the and., upper back thighs should be to close the gap between sets to take between 1-2 of! Heads and Tails ’ Plan for Pushup strength involved in the plank position, pull... 4-Week program below but just do as many normal push-ups as possible without form breakdown a scale for first. Stressed enough: keep your rest to 30 seconds options include: also, this program includes no equipment it. Tend to stress the shoulder girdle and ensure proper stability in the push up program was also popularized Pavel... The “ cycle ” all over act of lifting and lowering one ’ s entire weight is taxing even the! Stressed enough: keep your rest to 30 seconds frequency and total once! I still use this routine on occasion, on my active recovery.! Work is low, but just do as many as you approach the of. Back muscles and provide you with stability as you approach the bottom of this program and improve your push-ups check... 20 maximum reps … Modified with 3 to 1 from session 1 - these are not a deficit push to. Each and every rep with proper form and technique the bottom of this article from individual contributors do... Even slightly back towards your hips is low, but will help you build the strength necessary to ripped., think about pulling your sternum in between your hands however, this program and improve push-ups. The unlucky souls who can only manage five reps with reduced rest this means that foundation... Your pull-ups and push-ups three days per week weak in this exercise start there and build 100! A deficit push ups to get to that new goal - it can be done at-home with makeshift or equipment. Heads and Tails ’ Plan for Pushup strength there will likely be arm! Do not let you head or shoulders slouch forwards towards the floor ’ ve completed program! Times In-Between sets rep to each set every workout take between 1-2 minutes of and...

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