The windmill is an excellent exercise for the working the core and the shoulders. You can see from the video what to do. Let me give you some pointers: turn both feet in the direction you are going to bend or fold your body; you may bend your forward leg; keep you rear leg and butt locked tight; breath in before you bend and out on the way up; you can achieve a deeper stretch by flexing your hamstring on the locked leg.
Pull up: 5x10
Windmill: 16K 5x5, 24k:3x5
Turkish Get Up: 16K 5x5, 24k 3x5
Swing: 24K 2min.
It is highly recommend that you seek out an RKC trainer before you attempt this exercise.