Hit those lower abs!

Great way to target rear delts.

Hard but mandatory exercise to build a great looking back.

Holding rope with elbows resting at armpit level. Lower hands along side of the body pressing palms into floor. Bring back up to armpit level and repeat.

Run for 10km which is equivalent to 60 minutes

Hit your transverse and oblique abdominals!

Here are some very powerful 60 minutes exercises if you want to become a really fast runner. The exercises are for advanced runners who have been running 4 hours a week for at least 4 months:
(1) Hill Runs: run steady pace for 10 minutes to warm up, run up a hill (5-8 degrees incline) 8 times during 3 minutes close to your threshold (160-170 heart beates (HB)/minute) and slowly run down the hill again between each intervall, run 10 minutes steady pace to cool down, stretch your legs.
(2) Playful Runs: run steady pace 10 minutes, run 1-3-6-9-6-3-1 minutes at maximum speed, between each of the intervals (1-2-...) run 2 minutes at a very low pace to get down your HB, run 10 minutes steady pace to cool down, stretch your legs.