I have designed this workout centered on a martial arts training routine. With this routine, strength, stamina, speed, and technique are focused on while incorporating some traditional exercises.
In this workout routine, every day includes kicking drills. During this time, at least 4 types of kicks should be practiced, 10 times each leg minimum. The technique is what matters here, not speed or lots of repetition. If you can only get 3 good kicks out of every 10 kicks, then slow it down and focus on the technique. If you need to use a partner or the wall to help stabilize in the beginning weeks, that is fine as a start. Your goal is to eventually have a perfect kick every time.
Also, there are yoga poses incorporated into this workout. Use these to help strengthen your basic stances. These will help with your forms and more traditional movements.
Lastly, there are abs, pushups, squats, and stretching included every day. Some of these are modified technique, like kneeling pushups. Don't view these as weaker, as they are meant to round out your muscles for strength at slightly different angles. Make sure you stretch every day, especially your arms, hips, and legs. Use the walk or a light jog as a warmup BEFORE you stretch. If you don't have the room for these, you can use easy jumping jacks. Be sure you don't overdo the warm-up! You are just getting the muscles moving and blood flowing to help with the stretching.
There is one day of rest, and you can move it around as needed. Be sure to take this rest day as it is needed for proper recovery for your muscles, tendons and ligaments.
If you follow this routine, you should see fat loss, toning, strength, speed, felxibility and power as a result. Feel free to adjust the weight according to your ability, but you should notice a slight burn on the last 3 movements of each set while still executing proper technique. Try to do the recommended reps, and sets, but if you have to reduce them, do not go below 3 sets.
As always, I'm available to answer any questions you have.