15 Minutes of Seated Leg Workout - Exercise from the Comfort of Home

Рет қаралды 210,308

3 жыл бұрын

Coach O, CPT, walks us through a great lower-body workout that you can do at home in a chair! This is great for those who are looking to start firming up those leg muscles. So let’s get started!
Need to get your stretches in? Check out this quick stretch routine 👇
• Quick & Easy 5-Minute ...
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Watch some of our other workout videos below!👇
Beginner's Resistance Leg Workout - • Resistance Band Leg Wo...
Chest, Back and Tricep Workout - • Chest, Back & Tricep W...
20-Minute Beginner's Cardio Workout - • 20-Minute Beginner's C...
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Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.

Пікірлер: 174

@lol4lol993 2 жыл бұрын

Thanks for not "talking toooo much".😀 I've been trying to follow a routine for my painful thighs that I hurt during rigorous workout. Most of the physiotherapists or fitness trainer here on KZfaq talk so much that it irritates my mind and distracts me. Yours was a very relaxing one without incessant blabbering. 😌 Thank you.

@mubariznaqvi1076 10 ай бұрын

Many thanks Coach o , you are a very kinda supportive teacher, I always want work with you and I feel good after my work up.

@mubariznaqvi1076 10 ай бұрын

@Rob_430 7 ай бұрын

I agree. I just deleted the one Aussie guy for talking too much. Explaining the exercise, then going into the exercise, I already did it during the explanation…….lol!

@ministerlanettaarmstronggr977 2 жыл бұрын

I have not done any therapy on my legs since the last 5 years they started to get bad on me I'm a heavy set woman but just got through having a gastric sleeve about 3 weeks ago I'm really wanting this way to come off so I can start getting back to my life again my better life this time, and as soon as I saw this video I knew this was the one for me it feels like something that I can do is not long it doesn't have me watching the clock and I was surprised when it ended so thank you so much for being inspired and letting God use you to help us God bless you and be safe in Jesus name amen

@ViveHealth 2 жыл бұрын

So glad to hear this video is helpful for you! Take a look at our other seated workouts 👉 vhealth.link/v09

@cynnajackson4556 3 жыл бұрын

Came here looking for a methodical leg workout for my 86 year old father and, as a former trainer, this should do the trick. I’ll keep you posted on his progress, Coach O.

@ViveHealth 3 жыл бұрын

hope it helped!

@jacobriver7572 3 жыл бұрын

I realize I'm quite off topic but do anyone know of a good website to watch newly released series online ?

@KevinLeMelle 2 жыл бұрын

I'm 55 years old, disabled, and in a wheelchair temporary. Thank you for sharing this information on leg exercises. 💪

@ViveHealth 2 жыл бұрын

You're very welcome! You can also download our app to get more exercises.

@katerinapapadopoulou3219 2 жыл бұрын

Absolutely useful and doable workout. Even for me after a total knee replacement surgery! Thank you for your calm and encouraging way as well!

@ViveHealth 2 жыл бұрын

Our goal is to always help you live better! You may look this product as well for the pain: www.vivehealth.com/products/ice-wrap-for-knee-compression

@killugonzolfreecss5355 2 жыл бұрын

Thank you so much, I've been exploring my options of working out and working at the same time. Now I finally found a way to get my legs to workout too

@ViveHealth 2 жыл бұрын

Happy to help!

@jackieclark-fc1ch 5 ай бұрын

This workout is great! I've been looking for a leg workout and this one packs a punch! Thank you!

@deborahhall4848 Ай бұрын

I love your way demonstrating the workout explanation of each exercise, thank you.

@emmacarpenter4055 2 жыл бұрын

Love your exercise programs. Nice and easy and safe. Thank you!!!

@LSinclair 2 жыл бұрын

Really helpful and clear. I can’t wait to start doing these to fill out my thighs (without the usual squats which don’t feel good on my hip.) Thank you so much!

@ViveHealth 2 жыл бұрын

You got this! We have more seated workouts here if you'd like to take a look 👉 vhealth.link/v09

@TheMissySue 6 ай бұрын

Great for those with pots and cfs trying to recondition thank you!!

@jeanmariehodge7134 2 жыл бұрын

I am on disability and having a hard time regaining my function. This was excellent in helping me to target muscles that I wanted to build. Thanks.

@ViveHealth 2 жыл бұрын

We are so glad to help you!

@Cookingpatsway Жыл бұрын

Thanks for these chairs exercises I recently had a knee replacement and I’m having a lot of stiffness so this legs work out helps a lot thanks again 🙏🏾🙏🏾

@ViveHealth Жыл бұрын

You're so welcome! You can find more chair exercises you here: vhealth.link/v09 Be sure to check with your doctor/therapist before you start any new exercise routine :)

@FOVoid 2 жыл бұрын

Thank you very much for taking your time to film this exercise. It helps me a lot.

@ViveHealth 2 жыл бұрын

Glad it was helpful, that's great to hear you're feeling good!

@esmeraldasanchez316 Ай бұрын

Absolutely love this workout! thank you so much for providing this video. You know exactly how to workout the muscles I am seeking to focus on. I am recovering from an ankle surgery and I am glad that you motivated me to continue using this video. You seem so aware and in touch with both your spirit and body. Thank you !

@julietellsthetruth4811 2 ай бұрын

Thank you! I get up and move around at work as much as possible, but having a set of exercises I can do while seated is extremely helpful. Consider this video liked and me subscribed!

@karenswartz8657 3 жыл бұрын

I have MS and want to work on strengthening my legs. These exercises were simple which I really liked. I know any exercise is good! Ty!

@ViveHealth 3 жыл бұрын

Glad we could help!

@candygirl3036 2 ай бұрын

Thank you so much . I'm soo glad I found this exercise.😊

@cvdh876 2 ай бұрын

Nice thank you, have knee issues and am looking for alternative workouts, this was good. Thanks.

@candygirl3036 Ай бұрын

Hey Coach O thank you so much I started with you 3 weeks ago I feel a different in my legs .😊

@alkakjairam5787 3 жыл бұрын

Namaste from India🙏🏼 loved your workout.. thank you soo much❤️ Will check out your other videos too! Stay safe! Stay blessed 🙏🏼

@ViveHealth 3 жыл бұрын

You are so welcome! Glad we could help! You as well 😊

@ThomasAlwi 2 жыл бұрын

Finally a place to start at a pace I can do. So excited. Thank you!

@ViveHealth 2 жыл бұрын

So glad you enjoy this workout! We have more seated workouts that target different muscle groups and last for different durations, check them out 👉 vhealth.link/v09

@hiphopheaven 2 жыл бұрын

As a person who hate traditional leg work out, seated leg exercice are amazing

@ViveHealth 2 жыл бұрын

It is always good to have alternatives, isn't it? We also have some products to improve it: www.vivehealth.com/products/exercise-resistance-bands

@theathenakeene 3 жыл бұрын

Awesome for people with chronic fatigue! Thank you!

@ViveHealth 3 жыл бұрын

Happy to help! We have plenty of other seated workouts, check them out here 👉 vhealth.link/v09

@woowoo5853 2 жыл бұрын

This is at the perfect speed and well demonstrated. I like this exercise coach!

@ViveHealth 2 жыл бұрын

Great to hear it is helping you!

@mubariznaqvi1076 Жыл бұрын

Many thanks to management and Coach o , for sharing the body strength exercises guided by Coach O . I will try to follow these guidelines by Coach O.

@ViveHealth Жыл бұрын

Glad you like them! Here is Coach O. playlist! vhealth.link/611

@user-bo1rj2xu2s 2 жыл бұрын

Great leg workout for people with bad knees! That's me! I appreciate these videos. Thanks.

@ViveHealth 2 жыл бұрын

That's wonderful to hear you like the workout! We hope you continue with it! #letslivebetter

@anitareasley6355 18 күн бұрын

Thank you for sharing

@garyscott9261 2 жыл бұрын

Thanks Coach O. Glad I found your video.

@ViveHealth 2 жыл бұрын

Awesome, glad you liked it! We have more seated workouts if you'd like to check them out 👉 vhealth.link/v09

@christabellelysander4392 Жыл бұрын

Thank you so much for this very useful seated leg workout. God bless you!

@ViveHealth Жыл бұрын

Glad you enjoyed the video! Thanks for watching!

@reena3291 2 жыл бұрын

Thank you for these awesome effective exercises, really enjoyed it👌👏🦋🙇‍♀️

@ViveHealth 2 жыл бұрын

Glad you like them, thanks for watching! You can find more seated exercises here 👉 vhealth.link/v09 and more exercises with Coach O. here 👉 vhealth.link/611

@oliveostrich903 2 жыл бұрын

This is fantastic ! When I do squats my feet get sore. This is a perfect solution. Thank you sir 💗💗

@ViveHealth 2 жыл бұрын

We love to be helping you! If you're interested in a personalized routine, you can also let us know.

@susangarcia8025 3 ай бұрын

Thank You Coach O

@paramjitmalhi6543 2 жыл бұрын

Thank you so much for the beautiful exercises

@ViveHealth 2 жыл бұрын

Glad you like them! We have other seated workouts if you'd like a new one to try! vhealth.link/v09

@vat69man2002 7 ай бұрын

Currently I can’t walk unaided and use a zimmer frame to get around. Seated exercises are the only kind I can manage and these are so well demonstrated. Thank you so much.

@jesseryder2301 3 жыл бұрын

Very helpful workout. Thank you!

@ViveHealth 3 жыл бұрын

You're so welcome!

@dnewt3551 Жыл бұрын

Coach O, this is a great leg workout for me. I have popping knees and this exercise made my knees feel better.

@ViveHealth Жыл бұрын

Happy to hear that! Glad it was helpful! Have a Great Day

@rosevines Жыл бұрын

Thanks for this workout. I need to strengthen my legs to support my arthritic knees, so seated workouts are great.

@ViveHealth Жыл бұрын

Glad you enjoyed the video and it was helpful! Thanks for watching!

@erinleal8878 25 күн бұрын

great for at work thanks

@susangarcia8025 Жыл бұрын

Thank you for the leg exercise I'll Will continue workinout with you ☺

@ViveHealth 11 ай бұрын

Thanks for watching!

@user-fp2hm6fv2i 2 ай бұрын

Brilliant ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

@eefjevanmeer9769 2 жыл бұрын

thank you so much! I'm heavily pregnant with my third baby at the moment with a lot of hip/back pain this time around. I really miss my daily dose of dog walking and exercise, but this does the trick!

@ViveHealth 2 жыл бұрын

So glad you like the video and congratulations! If you want to switch it up, we have other seated routines here: vhealth.link/v09 But be sure to consult with your doctor before physical activity!

@christinesmith1383 Жыл бұрын

Ihave ms these exercises were a great help to me many thanks

@ViveHealth Жыл бұрын

Great to hear! Glad you liked them. We have many other seated exercises you could take a look at: vhealth.link/v09

@sbkir Жыл бұрын

Just found these. Thanks. I have scoliosis and my curve got worse. i haven't been able to do much walking or exercise for a while due to sciatica, muscle spasms and imbalances and a host of other problems with my discs, but these were easy enough to do to try to get moving.

@ViveHealth Жыл бұрын

So glad you enjoy the workout! We have an entire playlist dedicated to seated workouts, check them out and ask your doctor about doing them regularly! vhealth.link/v09 If there is an exercise or stretching video you would like to see, let us know :)

@purelightfreespirit696 2 жыл бұрын

I done some of these in physical therapy. I'm gonna start doing these at home thank you for the video

@ViveHealth 2 жыл бұрын

That's great! So glad you find the video helpful! We have many more seated exercise videos if you get tired of watching this one! 👉 vhealth.link/v09

@ressabessa 2 жыл бұрын

Thank you this would be great for me because I have knee problems but my legs are weak and I need to strengthen them

@ViveHealth 2 жыл бұрын

We really hope this routine is helpful for you! Remember we also have some products to help you with the recovery, you can take a look at those here: www.vivehealth.com/collections/knee-injuries

@plasmoasis Жыл бұрын

those calf raises burnt so good😌😌 did this after another workout and i feel great

@ViveHealth Жыл бұрын

Great job!

@mubariznaqvi6969 Жыл бұрын

Many thanks for your kind support and advice , I love to be guided by Coach 0 .

@ViveHealth Жыл бұрын

You are so welcome, you can watch Coach O's playlist here: vhealth.link/611

@ViveHealth Жыл бұрын

Hi Mubariz. Glad you enjoyed the video!

@barbarajohnson3876 2 ай бұрын

I know I am late to this video, but thanks subscribed. Panama here👍

@x_Toni_x 2 жыл бұрын

I tore my meniscus last December, had my op in July so have pretty much been sat on my arse for the last year, I have lost alot of muscle in my right thigh This video is so helpful thank you so much, I can also do these exercises whilst I'm at work too 😊

@ViveHealth 2 жыл бұрын

We're happy to hear this video is helping you! We have more seated workouts and exercises that target all parts of the body if you'd like to check them out 👉 vhealth.link/v09

@x_Toni_x 2 жыл бұрын

@@ViveHealth I have done thank you! Such a help, the physio didnt really give me much advice

@jazzautumn4806 Жыл бұрын

These are perfect for me at the office ✨

@ViveHealth Жыл бұрын

We are glad to hear that!!

@aninditakanungo3800 2 жыл бұрын

So good .💕

@ViveHealth 2 жыл бұрын

Thank you, glad you liked the workout! We have more seated workouts if you'd like to check them out 👉vhealth.link/v09

@kenyayopp1653 2 жыл бұрын

Thank you so much.

@ViveHealth 2 жыл бұрын

Hope you like the video, thanks for watching!

@MeowMeow-sy2mi 7 ай бұрын

The slow breathing and whispered numbers relaxed me while doing these 😂❤

@maadhav40 2 жыл бұрын

Thank you very useful

@ViveHealth 2 жыл бұрын

Glad it was helpful! We have many other seated workouts on our channel, take a look 👉 vhealth.link/v09

@hayleynorthcutt2224 Жыл бұрын

That was awesome 🤗

@ViveHealth 11 ай бұрын

Glad you liked it!

@victoriaburkhardt4402 2 жыл бұрын

Thank you for this! I broke my foot. It's easy to find upper body and ab chair workouts but was having trouble finding LEG chair workout!

@ViveHealth 2 жыл бұрын

We love to be helping you live better and recover! If you're interested in a personalized routine, you can also let us know.

@user-mu5og1jm6i 10 ай бұрын

😅❤❤😂😂 I,m really enjoying your exercise show. Along with all my other colleagues.

@ViveHealth 10 ай бұрын

Glad you like the video! Check out our other seated exercise routines: vhealth.link/v09

@mpnaves123 3 жыл бұрын

Super coool ✨✨

@ViveHealth 3 жыл бұрын

Glad you liked it!

@annienmouse9767 Жыл бұрын

Undergoing chemotherapy and have spent too much time just sitting feeling grim. My legs have become really feeble but I have breathlessness so can’t walk too far. It’s a vicious circle. So decided to look for leg strengthening exercises whilst sitting. These are just the ticket! You have a lovely speaking voice, very calm and clear.

@annienmouse9767 Жыл бұрын

Followed your tutorial this morning. 15 minutes gone in a flash. How many times a day do you recommend I do them? I was thinking three?

@ViveHealth Жыл бұрын

Glad it was helpful! Thank you for watching and have a Great Day!

@ViveHealth Жыл бұрын

We recommend you speak with your healthcare professional or doctor, Unfortunately, we are unable to effectively help you without being fully informed on your medical situation.

@LucasTraveeees5880 2 жыл бұрын

Thank you for this, Ive had knee injury and my I cant walk properly, Im doing this everyday to support my leg muscles.

@ViveHealth 2 жыл бұрын

Hi, Henrich! We're working everyday to improve our subscriber's life, would you be interested in a personalized routine to keep strengthening your leg muscles?

@mrs.kurtcobain1965 Жыл бұрын

Hello, I need to strengthen my legs as I'm overweight and it's difficult for me to walk long distances., I did this today and it felt great and the time went so fast! My question is, can I do these every day or should do them every other day at first? Thanks and I enjoy your calm demeanor!!

@ViveHealth Жыл бұрын

Every body type is different, so we are unable to effectively help you without assessing your medical situation and physical capabilities. We recommend you talk to a health professional such as a personal trainer if you are looking to feel a better stretch or get in a good workout 💪

@plasmoasis Жыл бұрын

i like your username! also did you find out what worked best for you ? i’m also in the same predicament and i’m not sure how often i should do it. i know all bodies are different but i’m curious to see how you’re doing nonetheless?

@SuperCulloden Ай бұрын

Great in every way ... No parallel bars, large gym balls, bench, steps or strong elastic strap between the knees to create resistance when trying to spread the legs. It's obvious that the legs are getting a great workout and the only "equipment" being used is a very basic chair, plus, a clear and concise instructor taking his time to show the exact movements.

@virginiaczarnecki1478 Жыл бұрын

EXCELLENT. 1000% BETTER THAN SEV PT SESSIONS. NOW GOING TO BED TO REST. C U sat.!

@ViveHealth Жыл бұрын

Glad you enjoyed the video! Thanks for watching!

@virginiaczarnecki1478 Жыл бұрын

Should be in every Senior Lifestyle Community for all program directors!!!!

@virginiaczarnecki1478 Жыл бұрын

Get contact info from Autumn Green at Wright in Chicago, Il.

@ViveHealth Жыл бұрын

Glad you enjoy the video, keep up with the workout!

@susangarcia8025 3 ай бұрын

I'll Love your workout I'll was feeling sore real sore after 15 mins workout with you I'll can stretch my legs without pain I'll do you exercise everyday with you because my legs are stiff and hard it's works your exercise

@b.lagarwal4175 2 жыл бұрын

Excellent exercises and very much simple and such a nice way all d and in Avery simple way shown. I Dr B L Agarwal

@ViveHealth 2 жыл бұрын

You are very welcome! Thanks for watching!

@Ness83 2 жыл бұрын

Thanks for this. Perfect for my ACL pre op strengthening!

@ViveHealth 2 жыл бұрын

Happy to help! Be sure to double check with your physical therapist about how often to perform these exercises so you don't over do it!

@iamenough6958 2 жыл бұрын

Great for ME SENIOR FRIENDLY 👍👍👍

@ViveHealth 2 жыл бұрын

So glad you enjoyed it! We have more seated workouts if you'd like to switch it up! vhealth.link/v09

@BMNatal Жыл бұрын

I just came across your video and it looks great! Question, though. Could the leg opener exercise put too much pressure on my core?

@ViveHealth Жыл бұрын

Hi! Every body type is different, we recommend you talk to a health professional such as a personal trainer or physical therapist.

@noorjehanqureishi4509 Жыл бұрын

I'll try this exercise and will give comment. Thanks too much.

@ViveHealth Жыл бұрын

Great to know! You can watch more videos of Coach O here: vhealth.link/611

@inmablancofont329 2 жыл бұрын

Excellent for leg and knee, recovery or simple mobility is important, It's what I was looking for. Thanks from Barcelona/Spain 🇪🇸🙋🌍

@ViveHealth 2 жыл бұрын

Happy to help you live better, thank you for watching!

@brownsugargirl5551 3 жыл бұрын

Great for a desk job!

@ViveHealth 3 жыл бұрын

We hope these are helpful to you!

@suparat488 9 ай бұрын

Can i use both legs for this exercise?

@dilshadpestonji1965 2 жыл бұрын

GOD bless you

@ViveHealth 2 жыл бұрын

God bless you too! If you have any more assistance please let us know :)

@mariasocorromanantan4423 Ай бұрын

are these safe for someone with osteoporosis in the spine & hips?

@joydemarchi9389 Жыл бұрын

I am an Elderly 81 yr old with muscular dystrophy. My right leg is getting very weak and I can't lift it but a little so I thought I would try your exercises. . I didn't know I could get this on I pad. IT was by accident. I noticed these exercises helped on this my first-time. Do I do these everyday? Anyway, I will comment in a few weeks on my progress.

@ViveHealth Жыл бұрын

We are glad it was useful for you!

@zxcccccc1 9 ай бұрын

My right knee wasn't happy today but then again, it's rainy today.

@tracygreenacre3199 2 жыл бұрын

Would this workout be useful for ostioaurths pain in the knees thanks

@ViveHealth 2 жыл бұрын

We recommend you speak with your doctor about what may be best for you. They would have your medical history and fully understand your limitations!

@AdrianSanchez-yp5wo 2 жыл бұрын

Am doing this at school

@ViveHealth 2 жыл бұрын

It's good to stretch when sitting all day!

@zxcccccc1 9 ай бұрын

Thanks, I'm in a wheelchair and this was manageable.

@rogerfunk7315 Ай бұрын

11:33 feel it on my back

@missbeasttttt 2 жыл бұрын

Heyy does it really work?? I mean does it gives results in a week or 2 ??

@ViveHealth 2 жыл бұрын

it depends if you follow through with the exercises and the workout and how often it is performed, not to mention the rest of your lifestyle. We suggest speaking to your doctor or a personal trainer to find a good routine for you to be sure you will get the results you are looking for!

@9274448790 3 жыл бұрын

Coach can I put one leg on another and do leg extension like that?

@ViveHealth 3 жыл бұрын

Hello! If you do that you will be working some muscles harder than others and adding muscles to the list of ones that are working. If you are looking for more of a challenge by adding weight to leg extensions, maybe look into getting some ankle weights. We recommend you speak with your doctor or a physical therapist before doing so. Hope that was helpful!

@brodem5597 2 жыл бұрын

If done regularly can it help build muscle

@ViveHealth 2 жыл бұрын

Yes it can! These are great strengthening exercises, especially for beginners and mature adults

@rogerfunk7315 Ай бұрын

Sometimes when I lay down i get numbness in my leg

@joydemarchi9389 Жыл бұрын

Am doing better. C a n now lift right leg off ground 3 inches. Am stronger at transitioning from power wheelchair easily. Also unexpectedly the edema is going away as long as I do the exercises.

@ViveHealth Жыл бұрын

Glad you're enjoying the exercise videos :)

@lenalennon8746 Жыл бұрын

🎶❤❤🎶👁👁 THANK YOU 🙏✌✌❤

@ViveHealth Жыл бұрын

Thanks for watching!

@ViveHealth Жыл бұрын

You are so welcome ✌

@plasmoasis Жыл бұрын

anyone know how many calories this burns?

@ViveHealth Жыл бұрын

We don't have the exact amount of calories this burns, but it helps a lot!

@muhammadtahir2312 2 күн бұрын

or ap kon si dunya mein rehte hein jo white hein🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔

@muhammadtahir2312 2 күн бұрын

uncle hooooo kerne se kya HOA chacha😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😵😵😵😵 and then people can die thanku

@rogerfunk7315 Ай бұрын

Calfs awe

@rogerfunk7315 Ай бұрын

I forget to breathe

@navasellikel3019 3 жыл бұрын

Malayali varum

@ViveHealth 3 жыл бұрын

Hope the exercises are helpful to you!

@benpar8120 2 жыл бұрын

Great video, but it's TOO long. IMHO this only needs to be a 3 min "how to video 🤦🏻‍♂️

@ViveHealth 2 жыл бұрын

Thank you for your input! This is a full workout video where you can follow along with the instructor, Coach O. We do have other videos that just show you how to do exercises if you'd like to take a look through the Seated Workout Playlist: vhealth.link/v09 We also have a shorter version of a seated leg workout at 10 minutes if you'd like to give it a try: kzfaq.info/get/bejne/m750q7OprdbSZoE.html

@plasmoasis Жыл бұрын

bruh. you expect a full CHAIR workout in 3 minutes? this video was made so people can actively follow along. if you don’t like it either shorten it and stop complaining or go somewhere else. although you probably already have considering that comment was made 10 months ago.

@muhammadtahir2312 2 күн бұрын

uncle ican not jokeing but what is hoooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo