Hi Yu54,
You have two simple options.
1. Via SSH
2. Just moving (copy/paste) with vmware tools
To install vmware tools :
sudo apt-get install open-vm-tools open-vm-toolbox
Reboot your vm machine and you are done. You can move files from one to second machine.
For SSH, you need to start ssh from terminal and you need client like puty to connect from your win machine.