You could try out something like this. I'm using a pretty similar idea right now, it's been working out very well for me and you get about an hour practice out of each.
Choose 6-8 hand strikes, 4 blocks, and 6 kicks. One day, practice them for 50 reps from Sanchin (switching stance at 25). The next, practice each 20-25 times from zenkutsu while moving. After you finish those, pick three kata and do each 3-5x apiece. You can then finish off with two fun drills or exercises that you might like. I like stuff like rope skipping, isometric kick holds, candle training, and partner body conditioning.
You can mix up the techniques into 3 different groups of techniques, then you get 6 workouts because you have the zenkutsu stepping too. Toss in a light kata workout on a Sunday and you can work out every day.
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Osu, Al.
If you have any questions on weight training, feel free to PM me. I don't know everything, but I'll be glad to help the best I can.
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