Who dat? is an English idiom originating from New Orleans for over a century. – Wikipedia

Of course, if you are unfamiliar with this “idiom,” the New Orleans Saints fans chant “Who dat? Who dat? Who dat say dey gonna beat dem Saints?” is emphatically yelled during football games to remind opponents that it is a clear challenge to overcome the New Orleans Saints team and the Who Dat Nation.

To clarify the meaning of this chant — “Who Dat?” is the best response to a challenge or threat. It’s like saying “Really? Who dat say dey gonna stop me from doing what I want to do?”

Not only can “Who Dat?” be chanted at football games, but it also can be stated towards obstacles to you completing your goals, such as your scheduled workouts.

WHO DAT gonna stop me from:

  • exercising 20 to 30 minutes per day
  • trying a circuit or 500 Rep Workout
  • eating better
  • losing weight
  • going to my doctor’s appointments
  • feeling better about myself?

“Dat” can be anything, such as time, people, work, family, friends, laziness, television, the weather, or knowledge of the benefits of exercise. Don’t let “dat” get you and stop you from reaching your goals. And the time will come. Just as the Saints (or the sports team you follow) will come across opponents, you must expect opposition to trying to achieve your seasonal goals. Look at that challenge dead in the eyes and say “WHO DAT?!”


Now to your “WHO DAT?” Workout Routine:

Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat.

If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.

Wood Chop (Dumbbells) – Click to view the video

Get every muscle in your body chanting!

Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.


Back and Forth Lunges – Click to view the video

Stand up and get those legs crunk!

Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.


Shoulder Circles (Dumbbells) – Click to view the video

Build up your protective barrier with a shoulder exercise.

Muscles Worked: Shoulders, trapezius, pectorals, core muscles.


Flutter Kicks – Click to view the video

Kick out all the garbage in your life…

Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.


Upright Row Squat (Dumbbells) – Click to view the video

Dig deep to finish up your circuit with a multi-joint exercise.

Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.



Say it loud… Say it proud…

I dedicate this workout to the City of New Orleans and its wonderful people.