Do more of what you like, at as high a level of intensity you can handle, but at the same time listen to your body’s signals. Err on the side of caution at first and after a while you’ll get enough experience to know whether you’re uncomfortable because you’re pushing into your lactate threshold, and therefore feel like you’re going to die (even though you’re not) or whether you’re actually pushing too hard and courting injury. I’ve seen far more reports of problems from chronic overuse injury and spot weaknesses in one-sport athletes like runners who neglect strength training in favor of more miles than anything else. Raw beginners are naturally prone to underestimate what they can do, and not push enough. Lapsed athletes are the ones most likely to injure themselves in the first couple of weeks of training because they think they know where the limits are, but are gravely mistaken about how badly out of shape they are.
Everyone gets sore. I’m in pretty darn good shape, and I still find things that will make me sore if I haven’t done something like them for a while. That’s usually a sign that I have a weakness to shore up. Sometimes you need to take a couple of days off to recover. No big deal. I’ve made myself so sore that I almost can’t walk for a few days. That usually doesn’t happen unless I’ve been lax for too long, but anyone can overdo training from time to time. That’s different from tearing something from lack of flexibility or overloading it. Believe me, if that happens, you know the instant it does; there’s no “oh, I didn’t realize I was overdoing it” the next day hangover.
As long as you’re staying mostly within the limits of your flexibility, and not lifting heavy weights with shitty form, the worst you’re likely to do at first is make yourself sore. “Overtraining” isn’t generally a problem for beginners since it’s a chronic condition, which means it takes time to develop. On the other hand, new enthusiasm can lead you to take on more volume than you really should at a low level of conditioning. Especially if you’re “dieting” (performing some kind of calorie restriction) you could make having an actual life pretty hard due to lack of energy and feeling damn miserable. Working out should not feel like a huge chore. Moderately unpleasant while you’re doing it, yes. Draining fatigue and lingering aches that take more than a few days to resolve, no.
The important thing is that you do it and keep doing it consistently, whatever “it” is. If I were your trainer, I’d reassess your workout schedule based on this development, and find ways to supplement while making BodyCombat the core activity. You’re much more likely to keep doing something if you like doing it. A good trainer would recognize that and support your enthusiasm, while providing for things that BodyCombat doesn’t cover. The good news is that most of the soreness goes away after 2–3 weeks of consistent workouts. After that, you should only occasionally have some limited soreness unless you’re doing something way out of the norm on that day.
Personally, I’d say that BodyCombat counts as cardio. The long, slow, distance model of cardio is a crock, IMNSHO. I’d cut your weight lifting days to 2 on a non-BodyCombat day preferably, with a small set of multi-joint movements and reasonable weight progression. I’d cut the “cardio” either completely, or down to a 30 minute moderate-to-high intensity session on an off day. Even pseudo-kickboxing is basically doing HIIT training. If you were doing steady-state training (the so-called “fat burning” 60–80% of max heart rate) you don’t get much bang for your buck in doing more than 30 minutes. The sweet spot of effort-to-benefit is 20–30 minutes at a good pace that just lets you finish that without being either exhausted or too ready for another go-round.
You don’t need much supplemental work if you’re doing stuff hard, fast, and repeatedly. My normal training runs are 400 m repeats and calisthenics between rounds. Very occasionally I’ll do 800 m repeats. I normally don’t run more than 2–3 km at a time, but I have done some 5 k and 10 k runs. My 5 k time is about 21–22 minutes, which is not race-winning, but not bad for a guy in his late 30s who only gets to train for an hour about 2–3 times a week, and who mostly does weight lifting and sprints with virtually no distance work. I did a 10 k with no prep other than my regular workouts a couple of years ago (no runs over 3 k planned in the month before the race, actually) and finished under 50 minutes, beating people literally half my age. That’s not to brag, just to show you that I’m not full of shit when I say that you can run longer without much of a problem if you normally run hard at shorter distances. Only dedicated racers benefit much from running long, and even then there’s often a bigger bang for your buck in running faster over shorter distances rather than running farther or for more time.