How All of the Kardashian Sisters Got Their Best Bodies Yet

But at a City of Hope charity poker tournament in Ingelwood, Calif. July 29, Khloe Kardashian and Kendall Jenner‘s appraisal of Kim Kardashian‘s 5-foot-3 figure was so effusive that the social media-loving star simply had to document it for her Instagram stories, eating up their remarks while half-heartedly protesting that 119 pound was “not that skinny.” No, of course her arms were not the size of Khloe’s pinky, she demurred, and it’s simply ridiculous to suggest she was the same size as Kendall’s can-only-fit-a-phone-and-lipstick purse.

We were curious as to what kind of wizardry (read: cardio drills and strength training) the sisters were using to look so sculpted, so we dug up their secrets. Just try to keep up.

So dutifully six days a week, Kim met up with Alcantara working through a 90-minute mix of cardio (either 30 minutes of moderate climbing on the StairMaster or 10 minutes of sprint intervals) and weight training. “We kind of hit each muscle group one time a week except for legs we do twice,” Alcantara told E! News. “So we’ll do something like back and triceps or chest and biceps and then we’ll have a day dedicated to abs. It changes a little bit from time to time, but the fundamental exercises, the things that you just need always don’t change like squats, dead lifts, bench press and shoulder presses.”

Of course, exercise was just half of the equation. “The biggest part is not just working out,” noted the trainer. “It’s eating well to also look good.”

For Kim that meant cleaning the Nilla wafers, graham crackers and Rice Krispies treats out of her pantry and stocking her fridge with produce and chicken. (And during one particularly strict 10-day period ahead of the Met Gala shakes, salads and soups from the Sunfare Optimal Cleanse.)

“When I grocery shop, I buy lean protein, carbs, fruits and veggies,” Kim shared on her website, adding that she splurges on sweets only once every 10 days. As she explained of her trainer-approved cheat meal strategy, “You can still enjoy your favorite food, as long as you get back on track the next day.”

“In the last three months, she incorporated more high-intensity interval training into her routine and it has really helped her lean out,” Lee tells E! News of Kim’s squat jump-, burpee- and jumping jack-infused sessions. Though each hourlong workout is different to prevent apathy, they’re all “geared toward firming, lifting and tightening the muscles,” she says. “We focus mostly on lower body and core—so booty and abs. Basically what every girl in the world wants.”

Building routines around her three top tools—resistance bands, a step and a bosu ball—”We do a lot of squat and lunge variations,” Lee tells E! News. “We do a lot of side walking squats with the resistance band, we do a lot of step-up combinations with the steps, we do a lot of jumping squat combinations with the Bosu ball. We do a lot of leg lift donkey kicks—just a little bit of everything.”

That includes some high intensity intervals. Between lower body moves, Lee might hand Kourtney a medicine ball and have her walk on a treadmill inclined to 15 percent or do a minute of jumping jacks holding five pound weights. The back-and-forth is designed to spike the heart rate without having to log an hour of running. “It’s actually much better than cardio because you have the benefit of your heart rate being up,” notes Lee, “but you are also building muscle and toning and tightening at the same time.”

Currently that means, as detailed on sister Khloe’s app, a post-workout smoothie for breakfast, along with avocado pudding blended with organic protein powder, E3Live blue-green algae and MCT oil, a chopped avocado-tomato-egg-and-cucumber salad for lunch, grilled salmon with asparagus, carrots or sweet potatoes for dinner and only the healthiest of snacks.

Other additions on the menu include one hot green tea per day and an afternoon blend of almond butter, almond milk, strawberries, blueberries, honey, bone broth protein powder and ice. And for dessert? The cleanest of indulgences: a scoop of dairy-free So Delicious mint chocolate chip ice cream made from coconut milk.

But watching her sisters, and BFF Jordyn Woods, training and toning has motivated the 20-year-old to give it a shot, a source reveals to sources: “Kylie has never been a fan of working out in the past, but has recently started a new routine and has been trying to very consistent.”

As an exercise newbie that means joining up with her sisters for a high-intensity interval training session one to two times per week. (She even documented a July 27 session with Woods and Kourtney on Snapchat.)

It’s not so much that she’s troubled by the way her 5-foot-6 figure changed post-birth (though she revealed back in April that she wanted to lose 20 more pregnancy pounds). In fact, says the source, “She loves her body after having baby Stormi, but wants to tone and tighten up areas that she feels are different now.”

But of all the sisters, perhaps Khloe’s transformation is the most impressive. Having once vowed to “f–k up the gym” after giving birth to True (her daughter with boyfriend Tristan Thompson), she’s kept her word, training first with Joel Bouraima (a.k.a. “Coach Joe”) while in Cleveland and now Don in L.A.

And since she just gave birth not even four months ago, she said, “I didn’t put any pressure on myself to lose the baby weight,” she wrote in a recent blog post. “I just wanted to get back to my regular routine from before I got pregnant, which was working out five to six times a week.”

So she was floored when the readout showed she had dropped 33 pounds. “I’m shocked that I lost that much weight that quickly,” said Khloe, chalking it up to “the combination of breastfeeding and being very active during and after my pregnancy.”

It’s a bit of me time she has no interest in relinquishing no matter how creative she has to get about scheduling. “Exercise is something I’ve always used to maintain my sanity and relieve stress,” she said. “And, now that I have a baby, I still want to keep something that’s my time, my space, something I’m doing for myself.”