I did Chang Shou Kung-Fu and kickboxing all through high school. Not too sure if forms would help. Heavy bag would be good if you do it timed. Go all out for 2 minutes, then take a 4 minute break and start again. That is a great cardio technique that will certainly help you. Your schedule looks good for weights and cardio. Just remember that high intensity cardio is the most efficient way to get in shape and lose fat. Forget about the treadmill. Go for an intense 16 minute bike session, pushing as hard as you can do. Next cardio session do the stair master the same way. Also keep in mind not to eat anything past 1800. Good Luck-
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