Including the May 2026 performance review: 150% view growth since February, 84% of YouTube views from Shorts. Sam extended the engagement to a 6 month done for you partnership.
Every number on this page can be verified live on a call: channel analytics, dashboards and recorded client conversations. Ask and I will walk you through them.
Month by month, what went out and what it earned. The strongest month was May 2026, with 11 videos and 42K views. Figures cover the engagement window only, read from the YouTube Data API on 2026-08-29. Nothing here is estimated.
See every client on the Live Dashboard →YouTube is the main channel for this engagement, and the gallery below holds every video published inside the window.
The honest coach positioning: every reel starts from a format already proven viral in the fitness niche, then gets rebuilt around Sam's credibility as a certified coach. 180 videos shipped across YouTube, TikTok and Instagram on a fixed weekly rhythm.
Honest fat loss education · Form and technique · Proven viral formats rebuilt around credibility
10 videos per month across YouTube, TikTok and Instagram on a fixed weekly delivery rhythm.
Every script starts from a format already viral in the fitness niche, rebuilt so the certified coach is the credible answer.
Comment TRAIN converts viewers into coaching conversations.
Training form content that shows coaching quality in the first three seconds.
Programming breakdowns and client transformations that move viewers from tips to trust.
An 18.3K subscriber channel built from 1K, the proof layer for a premium coaching offer.
34 scripts are on file for this client. The 24 below are the ones the biggest videos came from. The rest are in the full library at the bottom of this tab.
Client: Sam Kemper Format: Short form Published: 2025-09-14 Views: 9,723 Video: https://www.youtube.com/watch?v=FLAdt5ETXA4 Runtime: 55 sec (174 words) The script, as delivered on camera Here's how to duck lock in under one minute. Common mistake number one is bouncing side to side. Your arms should keep a PVCA pipe level the whole time. Common mistake number two is an asymmetrical gate. Make sure both legs are working evenly. These provide a great hip adductor stretch while also lowering the quads. Finally, common mistake number three is the bar falling forward. This exercise is often used by Olympic weightlifterss who clean and snatch. Whether your goal is to lift heavy weights overhead or to improve posture, the bar should be directly overhead. A regression would be to start without the bar and use your hands to support your legs. While a progression would be to add weight, it's usually not needed. They get their name because your upper body should be still. Your legs should do all of the work like a duck. They're amazing for the ankles, knees, hips, and shoulders. And I would argue that being able to duck walk perfectly is the most impressive physical skill.
Client: Sam Kemper Format: Short form Published: 2025-09-20 Views: 4,110 Video: https://www.youtube.com/watch?v=3N3y8rFESuU Runtime: 54 sec (169 words) The script, as delivered on camera How fast can I run? I think I'm the fastest I've ever been at the 100 meter at least. For context, I used to be a distance runner and my personal bests in the mile and 5K were my best events. My sprints were always proportionately worse, running about 13 second 100s. Not terrible, but not great. And lately, I've been doing a lot more strength training, jumps, and sprinting. So, I think that my 100 might actually be better than when I was in high school. Now, I'm 7 years older, 28 lbs heavier, and it's all muscle. And today I'm hoping to sprint a new personal best. So that was my final warm-up, a full 100 meter in 14 seconds. Devil starts are always tough, more so without blocks. Here's rep number two. Full down start and it was a 12.8. Final attempt 11.9. These are definitely PRs. And while I'm no Olympian, it's an awesome feeling to set new personal bests, especially since I really didn't
Client: Sam Kemper Format: Short form Published: 2025-08-15 Views: 3,797 Video: https://www.youtube.com/watch?v=hwRR8AjScHE Runtime: 58 sec (237 words) The script, as delivered on camera Hi guys, I'm going to show you my jump PR and all of the different jumps I can do at lower heights going to higher, easier jumps when we get down to 24. So 48 is my personal best. I have done it a handful of times. Jumped 4 feet, but it requires like all of my effort and when I jump I have to really tuck my knees to make sure that I landed at the top. 42 is my vertical PR. That is the height that I can jump from a standing start, no momentum. I can also do it running with a few different fancy penultimates which I would classify as right, left, left, right. So there are a lot of variety I can do 6 in down from my PR. 36 is pretty easy nowadays. That used to be my PR, but now it's something that I do in the beginning of most of my workouts. It's a pretty easy vertical. 24 really is easy at this point. So I can do one footed on 24 off of the right and off of the left. I think it makes sense that you can do 2 feet 48. You can do one foot each for 24. That's how I do my workouts nowadays. I hope you enjoyed seeing a different kind of breakdown on how to regress or progress your workout. Thanks for watching.
Client: Sam Kemper Format: Short form Published: 2026-03-13 Views: 3,759 Video: https://www.youtube.com/watch?v=q2Rb78JVizQ Runtime: 1 min 4 sec (194 words) The script, as delivered on camera Bam Adebayo scored 83 points today. 83 in one NBA game is the second highest ever. The craziest stats are that Bam's career high before this was 41, which is great in NBA competition, but he doubled that today. He's always been a defense-first player, and even now he showed that. He didn't cherry-pick for 83 points. He still had two blocks, two steals, three assists, and nine rebounds. It's awesome to see him hustle on both ends of the floor. The other crazy thing was how he scored from everywhere. Multiple threes, dunks, layups, and 36 made free throws. By the end, he was being triple-teamed and didn't let it slow him down. Bam is amazing with two Olympic gold medals and three All-Star selections, but nobody really expected him to join the elite scorer group of Wilt, Kobe, Luka, and Dame until today. Basketball is a game of runs, so this should be inspiring. It doesn't matter how your career starts or what you're known for. Anyone is capable of greatness at any time. How do you think this will impact the rest of the league and the rest of Miami's season?
Client: Sam Kemper Format: Short form Published: 2025-08-29 Views: 3,188 Video: https://www.youtube.com/watch?v=MU36huTBeoc Runtime: 59 sec (195 words) The script, as delivered on camera Step-ups are one of the best exercises for strengthening the legs and balance. In terms of form, you want to push through the front leg, the front heel specifically, more so than the bottom foot or the bottom toes. So, try to relax that bottom leg and really push through the front foot. For me, 18 in is usually good enough as a stretch. 24 in is a pretty hard step for me. So, that's more of a challenge. So, when trying to determine how high your stepups should be, I generally say the knee should be in line with the hip. So 24 in plus or minus 18 in should be good for most people around 6 ft tall. So final thoughts on step-ups. They're a great exercise that are functionally good for improving leg strength and symmetry and balance in both sides. If you have one side that is noticeably stronger. I recommend doing both sides if not one extra set on that weaker side. That scaling step-ups into your workouts is a smart practical way to build up leg muscle. I hope you enjoyed that video. See you soon with the next
Client: Sam Kemper Format: Short form Published: 2025-09-07 Views: 2,303 Video: https://www.youtube.com/watch?v=2TCWTSuCC5I Runtime: 47 sec (170 words) The script, as delivered on camera The stairmaster is one of my favorite exercises. Normally, I do every step is a great beginner way to do this exercise. It's more about footwork and coordination, speed, and cardio as opposed to doing every other step, which is a great exercise that I have done. I haven't seen many other people do it, but doing every other step is a lot more of a strength exercise. You can also do the stairmaster going to the side. I find that really difficult. So, if you are going to try that, I would hold on to the handle with one arm. It's a lot more of a balance challenge. There's another variation called corners where with the stair master you go to the opposite step each time and that's a good extra variation if these are not hard enough. So if you want to get stronger leg muscles and cardiovascularly fitter I recommend trying the stairmaster at the end of your next workout. Thanks for watching. I hope you enjoyed.
Client: Sam Kemper Format: Short form Published: 2026-05-13 Views: 2,186 Video: https://www.youtube.com/watch?v=ga1lVVLLD8k Runtime: 1 min 38 sec (301 words) The script, as delivered on camera Unstable ankles and weak shins can be fixed with just four exercises done twice a week. First, we're going to do tibialis raises. So, walk off against the wall with your back secure, keep your knees straight, and then flex your shins to lift your toes off of the ground. We should do 10 reps, 20 at most, all pain-free, just to get some circulation going into the ankles. Then, you want to take a band around the midfoot, either one leg 10 times in a row. You should feel the burn on the outside shin, two sets each leg. Now, the more difficult stuff. TMJs are very complicated in a coordination sense because there are two motions going on. First, it's the squat, through your heels, push into your toes, and then extend for five reps, very slow, then the opposite, on your toes, squat down, plant your heels. The balance is very difficult, and if you have weak ankles like I did, this is a great physical therapy exercise that gives you control in both directions of planting for a squat. Finally, we have a knees over toes lunge, which I find the most difficult because you have to keep your heel planted. I could go a lot farther with my heel up, but the point of this is to work on ankle dorsiflexion and to increase the ability to load the ankle and knee while keeping good posture, good mechanics, and eventually body weight is going to be too easy, so we're going to add a kettlebell. This is very similar to the ankle pails and rails video I already made. If you haven't seen that, check it out. I hope you enjoyed this video. Like and follow for more, and I'll see you in the next one.
Client: Sam Kemper Format: Short form Published: 2026-02-11 Views: 2,074 Video: https://www.youtube.com/watch?v=wCg6qs5L3-U Runtime: 59 sec (174 words) The script, as delivered on camera This one easy looking move builds a rock solid core fast. Dead bugs improve ab strength more than most traditional core exercises. That's because they target the deeper intransited core muscles like the transverse abdominis. Lay on your back with all four limbs in the air. Now extend the opposite arm and leg toward the ground. Go slow on the way down, then snap back up with control. If your low back pops up, you went too far. Need an easier version? Keep both knees bent and shorten the range to perfect the form. Once regular overhead reps are too easy, try sideways. These horizontal reps are much harder. Reach as far as you can with your low back staying down, improving range of motion gradually instead of rotating the lower back. Once this is too easy, a progression for both is to hold a yoga ball between the top hand and foot. This exercise improves core, hip, and shoulder strength while also training mobility and coordination. Like and follow for more fitness info.
Client: Sam Kemper Format: Short form Published: 2026-02-17 Views: 1,768 Video: https://www.youtube.com/watch?v=X-Jaz9KrOCU Runtime: 1 min 1 sec (157 words) The script, as delivered on camera Imagine climbing a 1600 foot skyscraper with zero ropes. Alex Honold climbing Taipei 101 is the most impressive physical accomplishment I've ever seen. 1,600 ft up with no ropes. This included steep overhangs, round dragons, and strong winds. His training included hundreds of wide grip and fingertip pull-ups, push-ups, and ring iron crosses. Physically, he's an elite human, but his mental training may have been even more intense. His visualization was so methodical that he had planned out his entire route in advance. One thing many people don't seem to know is that he had done a practice run with ropes beforehand to ensure this was possible. But still, no matter how much preparation occurred, there's always unpredictability when free climbing. He put his life on the line and absolutely crushed it. I've never seen any human accomplish [music] something so amazing. Now I've got to go watch Free Solo. Follow for more insane human performance stories.
Client: Sam Kemper Format: Short form Published: 2026-08-03 Views: 1,727 Video: https://www.youtube.com/watch?v=5RItyaRxVUM Runtime: 1 min 39 sec (262 words) The script, as delivered on camera Compass lunges don't just train leg strength, they also improve hip mobility, lower body coordination, and balance. You're going to be doing eight lunges in seven different directions because you will start and end at the forward number one and number eight spot. So, doing it in real time. So, forward, one. Diagonal, two. [music] Horizontal, three. Backward diagonal, four. Backward, five. Diagonal, six. Front diagonal, seven. And then forward again for eight. It's important to note that your knee should bend in every direction except for horizontal to the side. It's not going to bend that much. This leg should stay straight because that's more of an adductor stretch. So, in every other direction, you can really bend, but not sideways. The only one you can do is across the side foot. It has to be diagonal both ways. Otherwise, it's eight points evenly around your body, starting and ending at number one. You can start with a stick or something to hold on to for assistance. That's totally fine. And when you build up to it, you can even add weight. I would only add weight to the forwards, backwards, and sideways directions because going diagonal is a bit of an odd angle. It works for hip mobility. It's important to train multiplanar, but you're not going to really want to load weight in a diagonal somewhat compromised position. So, if you do go to adding weight, I would try just doing that in either the frontal or medial plane. Try it out and let me know how it goes.
Client: Sam Kemper Format: Short form Published: 2026-03-11 Views: 1,719 Video: https://www.youtube.com/watch?v=_82meZLJtgs Runtime: 10 sec (26 words) The script, as delivered on camera I just flip the switch. Flip, flip. I don't know nobody else is [singing and music] doing this. Bodies start to drop, hey, hit the floor.
Client: Sam Kemper Format: Short form Published: 2026-05-01 Views: 1,701 Video: https://www.youtube.com/watch?v=E9ACgBTw6cc Runtime: 14 sec (48 words) The script, as delivered on camera Look at my eyes, tell me your tale. Do you [music] see the road of my turmoil? Tell me the signs whenever the smoke clear out of my face in my picture. What we could do? I look fly. All of that green and yellow that drip drip.
Client: Sam Kemper Format: Short form Published: 2026-06-12 Views: 1,540 Video: https://www.youtube.com/watch?v=Ej-FOhixDlw Runtime: 23 sec (68 words) The script, as delivered on camera This is one of the most underrated exercises. You can go heavy for strength with long breaks or go light for endurance with minimal breaks. The sled helps lower body strength, core and upper body [music] strength, cardio, footwork, and balance. I prefer to go heavier with longer breaks and longer rest in between because doing a drop set like this, six plates down to one, is brutal.
Client: Sam Kemper Format: Short form Published: 2026-06-16 Views: 1,508 Video: https://www.youtube.com/watch?v=lj7EPbqc7Mo Runtime: 1 min 34 sec (274 words) The script, as delivered on camera It took me forever to get my first pull-up because I didn't know what I was doing. If I had to start over, here's how I would begin training. First, I'd focus on dead hanging. This will strengthen your grip, forearms, and back. Grip strength is super important. Being able to hold your body for 20 seconds is a prerequisite for longer pull-up sets. Once you can hold your body weight comfortably on a dead hang, next are Australian rows. Start basically vertical and gradually lower your body towards horizontal. This will really increase the amount of weight you're pulling, similar to a full body weight pull-up. Once you can do three sets of 10 Australian rows below 45° angle, then you are ready for banded assisted pull-ups. Use a thick band, use two, the more assistance the better, and then we're just doing real pull-ups. This is the full form of regular pull-ups, standing upright, good posture, core engagement. The pull-up machine is a good substitute if you don't want to try this. It can be pretty intense. Once you can do three to eight reps, try isometric holds. Two to five seconds for three sets. The last step is eccentrics. So, from that isometric position, you're just going to lower yourself as slowly as possible, aiming for about three seconds per descent. You can jump up to the top, so you don't need to worry about that pull-up to get there, and then just extend your arms as slowly as possible. For extra accessories, try one-arm lat pull-downs and cable rows. I hope you enjoyed that routine. Like and follow for more.
Client: Sam Kemper Format: Short form Published: 2026-06-19 Views: 1,409 Video: https://www.youtube.com/watch?v=4k57LWus2wM Runtime: 24 sec (63 words) The script, as delivered on camera These three exercises all work your back, but in different ways. This is the most important movement as it strengthens the lower back and helps with posture and core. This exercise improves pulling ability and builds mid-back width. This exercise strengthens the upper back and helps that aesthetic V-taper. [music] Save this for your next back day and follow for more fitness content.
Client: Sam Kemper Format: Short form Published: 2026-06-27 Views: 1,283 Video: https://www.youtube.com/watch?v=XohgC7acAn8 Runtime: 34 sec (83 words) The script, as delivered on camera If one side is stronger than the other, here's how to actually fix it. Start prioritizing unilateral exercises. Start doing lunges instead of barbell squats. So, dumbbell rows instead of cable rows. So, dumbbell bench instead of barbell bench. Always begin with the weaker side first, then match that volume on the strong side. Add more reps to the weak side or even an extra set before increasing the weight. Doing this will fix any imbalances and ensure equal strength on both sides.
Client: Sam Kemper Format: Short form Published: 2026-07-17 Views: 1,194 Video: https://www.youtube.com/watch?v=3J9Ktw1_tr0 Runtime: 15 sec (27 words) The script, as delivered on camera More time, more reps, more weight. More time, more reps, more weight. More time, more reps, more weight. More time, more reps, more weight. Follow for more.
Client: Sam Kemper Format: Short form Published: 2026-06-08 Views: 1,183 Video: https://www.youtube.com/watch?v=9DzAzkOX-7w Runtime: 38 sec (113 words) The script, as delivered on camera This trains the rotator cuff in the most optimal way. Many people train shoulders with standing bands or plate raises. While this offers a good warm-up, if you really want to strengthen the shoulder, you should do dumbbell external rotations on a bench. The difference between those exercises and this one is the elbow support. Having your elbow on your knee supports the arm in such a way that you can lift way heavier weights with more support and more stability. This angle is also great for the medial deltoid, abs, obliques, hips, and glutes. Some of my clients use a 2-lb weight and they really feel it, [music] which is most important.
Client: Sam Kemper Format: Short form Published: 2026-03-21 Views: 1,170 Video: https://www.youtube.com/watch?v=Yi-yPPFlMBk Runtime: 1 min 1 sec (183 words) The script, as delivered on camera Dead hangs are one of the best exercises for your overall health. This exercise may look simple, but it really strengthens the wrists and forearms, preventing conditions like tennis elbow and golfer's elbow, and the decompression helps the hips, which can prevent serious conditions like sciatica. If that bar is too high or you can't do full body weight yet, try this regression. Having a barbell at any height is a scalable, adjustable way for you to get the same benefits with less risk. You can start with two feet for assistance, progressing to one foot or no feet. The higher the better, so you don't have to tuck in a ball like this, but it still works. This is also great for shoulder mobility. You can do pulses like I'm doing now, where your hands and feet are stable and you gently push your torso through. This is going to counter modern posture, where we're hunched over with our arms in front of our body. Try this exercise for just three sets of 10 seconds. Save and follow for more fitness exercises.
Client: Sam Kemper Format: Short form Published: 2026-06-21 Views: 1,057 Video: https://www.youtube.com/watch?v=X7-TIgctrHI Runtime: 1 min 10 sec (190 words) The script, as delivered on camera BOSU balance routine. This is the foundation of my ankle rehab after my most recent sprain. First, we're doing side-to-side shifting, 10 reps into each foot. Keep your center of gravity low, each shift [music] slow, and good posture if possible. Second, we're doing front-to-back shifting, also 10 reps each. This is way harder. While side-to-side has an end point where wobbles stop, this does not. In fact, the backwards leaning calf stretch is still challenging and requires my full focus no matter how many times I do this. But, it does now feel easier, especially the quad loading forward shift. [music] Third, we're going to one leg. One foot balances may be hard enough for some on solid ground, and that's fine because the BOSU is an added [music] challenge. And if this is too easy, fourth, we're going to add instability by moving the off leg. I like to do 10 knee lifts, 10 glute kicks, and 10 hip circles each way. This will not only train your balance, but also improve hip mobility for both legs. What's your favorite balance exercise? Let me know in the comments.
Client: Sam Kemper Format: Short form Published: 2026-06-17 Views: 1,030 Video: https://www.youtube.com/watch?v=sYwcgxsBr9c Runtime: 29 sec (88 words) The script, as delivered on camera When front raises are too easy, and side raises are too easy, try the iron cross. This combination of the front and side raise gets every part of the shoulder muscles, while the crossover works in other muscles like the chest and trapezius. The crossover is the hardest part, so keep the weights lighter than you would if you were doing either of these front or side raises individually. Like and follow for more fitness info. Let me know what your favorite shoulder exercise is in the comment.
Client: Sam Kemper Format: Short form Published: 2026-03-18 Views: 1,011 Video: https://www.youtube.com/watch?v=IrkJnZ2DPLE Runtime: 39 sec (108 words) The script, as delivered on camera If you are doing cardio but not losing fat, then you are starting at the wrong level. Base of the pyramid is a calorie deficit. If this is not in place, then nothing else matters. Next is protein intake. This keeps you full and protects your muscles while you cut. Then strength training. This is how you keep your shape while the number on the scale drops. Then it's cardio and this will increase your metabolism. And sleep is the very top. Helpful to recovery and poor sleep habits will lead to food cravings. Build from the bottom up. Save this and follow for more fat loss breakdowns.
Client: Sam Kemper Format: Short form Published: 2026-05-22 Views: 832 Video: https://www.youtube.com/watch?v=QWaTSAAhV-Q Runtime: 37 sec (104 words) The script, as delivered on camera These four exercises are great for everybody, especially those with hunched posture. External rotations strengthen the rotator cuff and open up the chest. Internal rotations strengthen the chest and the lats while lengthening the mid back. And rear flies strengthen the rear deltoid and triceps. Chest flies strengthen the chest and the anterior deltoid. Make sure to keep your head neutral and shoulders down. A common mistake is people hunch up their shoulders when they do any of these. Two to three sets of eight to 12 reps is a great start, especially as a non-stop circuit. Like and follow for more fitness info.
Client: Sam Kemper Format: Short form Published: 2026-05-18 Views: 748 Video: https://www.youtube.com/watch?v=HYnZO3asOZE Runtime: 34 sec (93 words) The script, as delivered on camera Bird dogs improve core strength, balance, and coordination. Begin with hands under shoulders and knees [music] under hips. Extend opposite sides, fast out, slow in. Make sure to keep your back flat. There are two progressions for this exercise. One is to extend farther above than parallel. I encourage this for legs as this strengthens the lower back. I also recommend using a wall as an endpoint when trying this. The other progression is adding an abduction to each rep. This will really challenge your coordination. Like and follow for more fitness info.
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