• Stephen Pasterino trains Victoria's Secret models Blanca Padilla and Nadine Leopold. 
• Pasterino gave INSIDER a sneak peek of the last workout his models did before the 2017 Victoria's Secret Fashion Show. 
• He noted that the workout isn't a quick fix but is part of a long-term healthy workout plan.  

Victoria's Secret models take their workouts seriously. And they definitely don't slow things down when the annual Victoria's Secret Fashion Show comes around. 

Because the models continuously workout, their trainer Stephen Pasterino knows that they don't need to do any quick-fixes before the big show. 

"If you can create a sustainable long-term program, which the girls I've been working out have been [following], and you establish a very healthy diet very early on, you can get your body to look amazing without doing anything crazy," Pasterino, owner of P.volve fitness, told INSIDER. 

Pasterino trains models Blanca Padilla and Nadine Leopold, and traveled to China this week to fine-tune their bodies before the show. 

"These girls are all already in exceptional shape, so basically it's reinforcing that strength but also fine-tuning the parts of their body that are going to be showing [...] on the runway," he said. "The biggest focus is going to be on their butt and their thighs, that's what's showing and it's the most difficult part of the body to really define and tone." 

Luckily for the models, the workouts they do days before the show aren't too different from what they do regularly. Pasterino said the girls also eat the same way they always do, and have no need to manipulate their water or cut out all carbs. This idea of balance points back to Pasterino's idea that the body is a pendulum. 

"When you do something ... like water manipulation you're throwing that pendulum all the way over here, depleting yourself, and then it just comes swinging the other way," he said. "I use that example to explain to people why extremes send you all out of whack; you really lose that long-term goal when you are swinging back and forth." 

Instead of all that swinging, Pasterino advocates for a well-balanced exercise and diet routine. Here's the workout he did with the Padilla and Leopold before the show, with moves you can incorporate into your own workout. 

High leg lifts

For this total-body move, you'll need 3-pound ankle weights. To start, pull your knee straight to your waist at about a 90-degree angle. Make sure to keep your leg high. Then, tap your foot down onto a bench or chair like Nadine did in the picture above. Slowly lift your leg back up, pull your knee back into your waist, and keep your butt pushed back. 

Front inward thigh dip

This move also requires 3-pound ankle weights. Start by pulling your knee to your waist. Instead of lowering is straight down, cross it in front of your standing leg. Dip your leg down two to three inches before pulling your leg up from the top of the thigh. Your standing knee and butt should be pushed back.

Inside diagonal press

Start this exercise with one foot on a glider. Press your leg straight back at an inside angle. Squeeze the glutes at the end of the range, and pull your leg back into a normal stance.