I am glad to be here as newbie to this circuit training. Here is morning, I did level 1 maximum 20 minutes. I feel much comfortable doing bodyweight squats to avoid aching my right knee. I am beginner to push-ups and pull-ups. I have wall pull-up bar, 1.8m barbell, dumbell handles, each 2 rubberized plates of 2.5kg and 5kg at home. For pull-ups, I step up using a chair and slowly lower down.
Day 1 – starting with 1 pull-up, 2 push-ups and 3 squats. Maximum rounds in 20 minutes. After I woke up, I do this level 1 on empty stomach after drinking a glass of cold water. After the Day 1 program, I go for cold bath before breakfast.
If you are using a chair to help, with pull-ups, you should do substitute 3 chair-assisted pull-ups for each unassisted pull-up called for in the workout. Doing the extra reps of the substitution will get you doing real pull-ups in the shortest possible time.