I'll go over a couple of things from the Floor Bag Workout:
The one thing that I've had the hardest time with is one of the first exercises on the instructional. It's doing a body lock on the heavy bag and essentially doing some squats with the bag. You're not squatting all the way down though, just enough to feel it. It seems simple enough, but you're constantly switching grips. The bag will slide down, but you should only stop long enough to bring the bag all the way back up. This is to be done for a 3 minute round.
Another example of a round is basically doing a plank with your chest on the bag from a side mount position. The main focus is to put as much weight as possible on your chest so as to essentially try to drive your chest through your opponent. Later he has another round using the plank but alternating from side mount (left side), to north and south, to side mount (right side), without really using your hands.
Other rounds involved lifting the bag and moving around with it. While there were a couple of things that didn't seem very effective (i.e. throwing side knees at the bag while holding it in a body lock) they would still be a good workout.
