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Open VMWare Workstation and click "Create a New Virtual Machine"
Select "Typical" and click Next
Select "Installer disc image file (iso)" and click browse, locate the ubuntu iso image you downloaded and click next
Enter a Full Name, Username and Password
Set a name and location to store the virtual machine
Leave the maximum disk size as the default and click next
Click finish
The machine will automatically boot and start installing Ubuntu
Once the installation is finished, Ubuntu will boot as normal and prompt for user login