Don't have so many frames where no joints are being moved, try to move all the time. Also, don't keep your legs extended or contracted, because they look all scrunched up and horrible. Always relax then or extend if you really need to keep them in place. Overall, just try and move faster, spent less time on your face and more time on your hands, feet and head (for spinning). The final pose was nothing special, try and keep your torso more upright instead of having it looking at the floor.