Punching Bag / Kick Boxing Workout

Have you considered looking for a trainer or a boxing school in your area? You could try googling youtube videos as well.

I don't know your experience with striking arts so I apologize in advance if my suggestions seems trivial! My favorite way to do a bag workout is to make it like an HIIT interval. Pick a few different strikes to work. For purposes of discussion, lets say a jab-cross combo and left hook-right hook combo. Set a timer for 4 rounds of 3-5 minutes with no longer than a minute rest between (30 sec is preferable). Do one combo per round getting in as many reps as you possibly can. If you really push it, you should be fried at the end of the round.

For a more advanced routine, make an audio recording of yourself calling out different combos at varying speeds. Make it as random as possible so you can'y memorize the pattern. Then, play the recording and execute the combos as you "call them out" in the audio.

Depending on your level of experience, it may be helpful to take a week or two worth of workouts lightly working purely on technique. Please make sure that you use proper technique. Hitting the bag incorrectly can quickly result in broken hand bones (as I learned when I was a teenager!). Also, proper hand protection is vital! Depending on the type of bag (water filled vs. canvas-stuffed), I would definitely recommend getting some gel-wraps and a nice pair of boxing gloves or MMA style gloves. Boxing gloves will feel a bit unweildy at first, but have the benefit of adding weight which will add to the conditioning benefit.

I hope this helps!

The bonus section of these videos includes a heavy bag workout

http://www.collagevideo.com/products/cathe-friedrichs-mma-boxing
http://www.collagevideo.com/products/cathe-friedrichs-rockout-knockout

Same with these......

http://www.collagevideo.com/products/susan-chungs-rapid-fire-3
http://www.collagevideo.com/products/susan-chungs-rapid-fire-kick-box-and-core-burn

Maybe video clips will give you some ideas.

I suggest taking up one of those kickboxing groupon (or likewise) offers, trying a few classes and learning/practicing a few moves that you can do at home.