Start out with your feet spread shoulder-width apart. Extend your arms to shoulder level in either direction, but bend the elbows. Let your arms hang loosely. Jump high enough to cross the left foot over the right and the right behind the left. Then, without pause, jump back to regular position, legs spread shoulder-width.
Kick back with your left foot and touch it with your right hand from behind. Then, bring it back to the starting position, feet back in place, arms out at the sides.
Start with the lifted arms, holding them loosely, elbows bent. Only the hands should be on the same level as your shoulders, as the rest of the arm is relaxed. Lean backwards, shimmying left and right shoulders. Then, counteracting that motion, step the left leg forward and tap the floor.
Tap the right foot twice. The first tap should be in front of the left foot. The second tap pulls the leg back into starting position. Bring up the right foot at the knee and clap it with the right hand. Then return to shoulder-width leg spread.
This is the actual "superman" formation. Hold hands together, almost like in prayer. Push them out in front of you and quickly spread them, palms out like you're parting something. Lean forward and kick the right foot behind you, to achieve the superman-in-flight position. Then squat slightly.
From the squat position, look toward the right and hold your hands out to the right like you're holding a shopping cart. Take three small jumps to the left. Switch direction and stretch arms out to the left. Then three small jumps to the right. Repeat each side one more time. Then, start all over with Step 1, cross-crossing with the right foot.